Saturday, May 20 2023

HERO WOD

“T”
5 Rounds For Time: (30min cap)

100m Run, Row or 0.3k Bike

10 Squat Clean Thrusters

15 Kettlebell Swings
100m Run, Row or 0.3k Bike

Rest 2min after Each Round

Barbell = 115/75lbs MRX 85/60lbs

Kettlebell = 32/24kgs MRX 24/16kgs

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

3 x 400m run, rest 30 seconds between efforts

rest 3 minutes between rounds