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Four Square & Hero WOD ‘Robert Cordice’

CrossFit SoCo – CrossFit WOD

A: Snatch Pull + Power Snatch (1 Snatch Pull + 1 Power Snatch)

Snatch Pull + Power Snatch Complex
Technique Focus

B: Four Square (Weight)

On The 4:00 x 5 Rounds:

300/250m Row

20 AbMat Sit-Ups

3 Power Snatches

Build In Weight Over 5 Rounds
Score = Heaviest Power Snatch Weight

C: Robert Cordice (Time)

For Time:

21-15-9

Power Snatches 75/55

Sit-Ups

-Then-

15-12-9

Power Snatches 95/65

Knees to Elbow

-Then-

12-9-6

Power Snatches 115/85

Toes to Bar
This Firefighter Hero WOD is dedicated to Robert Cordice, FDNY, Squad 1, who was killed on September 11, 2001. Firefighter Robert J. Cordice always loved action.

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