Monday, July 11th
Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
Build To A Heavy Set of 3
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3
Background: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).
*Do not exceed more than 70% of your 1RM
GOAL: 15:00 - 25:00
Do As Rx
400/350m Ski Erg
Rest 1:00 Between Sets
DO MORE. BE MORE. GIVE MORE. LIVE MORE.