Warm Up
Coaches Warm Up
Skill: Back Reverse Lunges 5/5
Hero wod
“Bear”
AMRAP in 20 minutes
12 Overhead Walking Lunges (2 DB 35/50)
15 Burpees
8 Bar Muscle-Ups (12 burpee pull up)
“Bear” Hero WOD is dedicated to Corporal Damian Mulvihill, Alpha Company, 40 Commando Royal Marines, who made the ultimate sacrifice on February 20, 2008, in Helmand Province, Afghanistan. At the time of his death, Corporal Mulvihill was on patrol when an improvised explosive device detonated nearby, killing him instantly. “The Bear” was created by CrossFit Cardiff’s owner and head coach, Dayfdd Dennis. Dayfdd, who is also part of CrossFit HQ Seminar Staff, a CrossFit Level-3 coach, and a former Royal Marine, told us that Cpl. Mulvihill was a member of his unit and “was immediately liked by all of us who had been there since day one, and was recognized as being a particularly fit and capable soldier.”As for the rep scheme, Dayfdd told us that Cpl Mulvihill “was killed at 12:15 (Lunges/Burpees) on the 20th (20min AMRAP) of Feb 2008 (Muscle Ups).”
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