Centennial CrossFit – CrossFit
Dae Han (Time)
3 Rounds for time of:
Run 800m with a 45# barbell
3 Rope Climbs, 15′
12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here
You can substitute a different type of weight for the run
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.