FK.DW Saturday 080809

July saw some of the heaviest fighting in the Afghan campaign as British and allied troops fought to secure an area the size of the Isle of Wight ahead of the upcoming national elections. The operation was deemed a success but took a heavy toll in terms of British troops killed, with 22 service personnel lost throughout the country in July.

Today's workout is designed along the lines of the CrossFit heroes WODs and is meant as a tribute to all British forces working to defend the UK.

Buy In

Frog Stand - 60 seconds total

Conditioning

Run 800m

22 Pull-Up

22 Squats @ 60% max

22 Box Jumps

22 Ring Dips

22 Broad Jumps

22 Deadlift @ 60% Max squat (use the same bar)

22 Ring Rows

22 Back Extensions

22 Burpees

22 Double Unders

Run 800m

Cash Out

Dot Drills and Ladder work

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