WOD 6/7/14


WOD 6/7/14

From Darin Deaton and the 40Fit Master’s Community

“Rodney” This WOD is in memory of Rodney Harris who recently passed away. Rodney was 46 a great husband, father and friend. I met Rodney through our wives and has various contact with him over the years. We served on the Azleway Boy’s Ranch & Children’s Services board together. He was a great athlete and big guy! Have fun doing this WOD together, post pics here in the 40fit group and remember Rodney.

Burpee long jumps 50 reps (perform a burpee then long jump 2 foot take off, turn around and repeat)
KB Swings 2/1.5 pd 40 reps
Wall ball 20/14 30 reps
KB Squat cleans 2/1.5 20 reps (10 ea arm)
Muscle ups 10 reps (substitute 2 pull-ups and ring dips or scale based on capacity but perform 2 of each scaled movement 2:1)

*35-39, 40-44, 45-49 perform as Rx above
*50-54, 55+ 1.5/1 pd KB, squat cleans, and scale with pull-ups/ring dips