WODs & News
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Given the recent events in Thailand, and this story, shared by Mark Cafazzo, I thought it would be appropriate to participate in this Hero WOD this Saturday. Get after it with the respect that every hero WOD deserves!
Below is the blurb from the post that Mark posted for us. Here is the link if anyone is interested: https://www.facebook.com/401050799990934/posts/1745216575574343/
“If you have been following the story about the Thai boys that were stuck in the cave for 17 days, its been a huge success because they all got out ALIVE <3
But sadly one man, a Thai Navy Seal - Saman Kunan died during this mission to rescue the boys. We found this dedicated #herowod at Crossfit Chiang Mai.
The workout explained is 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2
13 for the boys and their coach
17 for the how long they were trapped inside the cave
PLEASE SHARE! #crossfit #thailand #caverescue “
8 Rounds For Time
13 Deadlifts (185/125)
17 Wall Balls (20/14)
We’ve done a good amount of running this week already. If you really don’t want to or aren’t physically able to run, sub in a 500m Row instead.
Also, be smart about the deadlifts please. This is an amazing amount of volume for this kind of weight. That’s kind of what Hero WODs tend to be; grueling, suffering workouts. That does NOT mean you should be pushing yourself beyond your limits just because.
Unfortunately I’m not around this weekend to tackle this one with you all, it if I WERE to do this one, I would break up these deadlifts into 5/4/4 each round, then push the Wall balls UB, then feel out each run and push accordingly.
Have fun with it and remember who you are honoring, or someone else you’d like to honor and remember when you perform any Hero WOD.
Post Results to the whiteboard.