WOD 7.11.16


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Handstand Push-ups (3 X max reps)

Metcon

Bear Shark (Time)

Hero WOD “BearShark”

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

WOD -”Bear Shark” (Bridgemill RX)

9-15-21:

– Kettlebell Swings (1.5 pood)

– Thrusters (95/65#)

– DeadLifts (225/135#)

– 400m Run

WOD -”Bear Shark” (Bridgemill RX+)

9-15-21:

– Kettlebell Swings (1.5 pood)

– Thrusters (115/75#)

– DeadLifts (275/185#)

– 600m Run

RX+ version is the true version of this Hero WOD
Choose load wisely, shoot for 30-35 minutes. This WOD is a grueling WOD, Thrusters are hardest

Cool Down