WOD:

1) “Hawks” – AQAP:

1ooom Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Plate Overhead Walking Lunges 45/25

100 Double-unders

httpv://www.youtube.com/watch?v=YDM0M69UGQA

Tomorrow marks the Birthday of one of my best friends, a fellow CrossFitter, an amazing athlete, and  an amazing person who passed away on March 1st, 2011 due to injuries sustained in a skiing accident while competing on the Freeskiing World Tour at Kirkwood, California. While many of you never met Ryan, he was an absolutely amazing person, and for those who did know him, you know just how great he was. I hope to see lots and lots of you in tomorrow for a killer workout in his remembrance.

If you’d like to learn more about Ryan or donate money to his foundation that helps young skiers in need of financial assistance check out the website below.

Homepage

Extra Work:

2) Stiff Leg Deadlifts: 3 x 15

If your posterior wasn’t hammered enough this should finish it off. Heavier than last week. Rest 90 seconds between sets.

3) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets. If you can’t move through these at a decent clip scale back the number of reps.

For results post time to complete “Hawks” along with any scaling used. If you did Extra Work post weights and thoughts.

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