Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

6 MB Strict Press

6 Slow MB Squats

4 MB Thrusters

4 Alt. Groiners

~~into~~

2 Sets w/empty bar

8 Strict Press

8 Kang Squats

6 Thrusters
From here, choose which WOD you will do.

Workout

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Alt. Cal Row: 80

Thruster Weights: (45/35)|(35/25)

Wall Ball Weights: (20/14)|(14/10)

NOTE: New Hero Workout.

Metcon (Time)

Partner WOD

Running With DT

10 Rounds of DT / IGYG

1 Round is

12 Deadlifts 155,105

9 Hang Cleans

6 Shoulder to Overhead

P1 performs 1 rounds while P2 runs 200m. Once both are finished they switch. Continue untill each partner has completed 5 Rounds.