FrictionCrossFit – CrossFit

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QOD

Music!

Warm-up (No Measure)

4 Rounds:

10 AKB 35/26

10 ring rows

10 sit ups

+

1min/side:

pigeon

box hamstring

banded OH

banded shoulder ext.

Warm up Deadlift

take about 8-10min to get to WOD weight

Faas Fit (Time)

3 RFT:

10 DL 315/205

20 pull-ups

30 KB snatches 53/35

*The “Fass Fit” Hero WOD is dedicated to John Weston Faas, a US Navy Seal who died during a helicopter crash in Afghanistan on Saturday, August 6, 2011. John graduated from Minnehaha Academy in 1998 where he was co-valedictorian of his class. He was also captain and quarterback of the football team. John spent many years practicing the martial arts and had a Black Belt in Tae Kwan Do at 12 years of age.

We first found the “Fass Fit” Hero WOD posted by CrossFit New England as part of their “24 Heroes in 24 Hours” fundraiser (aka: “24-Hour SEAL Team Challenge”) in October 2017, honoring fallen US Navy Seals. They modified it (and most of the other WODs for that event as team or partner workouts).