1-NOV-14

We will be participating in the “Muscles for Marysville” memorial WOD created by CrossFit Marysville in honor of the families of the recent tragedy at Marysville Pilchuck High School. 


A. Joint Group Warm Up
– 200m run
3 RDS NFT
5 Strict HSPU
10 med ball cleans
20 sit ups

B. Olympic;
EMOM 10 minutes
1 Power Clean & Jerk @ 85-90%

C. WOD: “Pilchuck”
6 rounds for time:
10 Front Squats (225/155)
24 KB swing (70/53)
14 burpee box jump overs (24/20)

6- the number of victims from the shooting
10-24-14 the day of the shooting

D. Cool Down
10 perfect wall squats
200m jog
10 perfect wall squats
200m jog

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