In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

The “Badger” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 19, 2007

 

Dynamic Warm-up

-High knees

-Side shuffle

-Straight leg kicks,

-Lunges

-Run 200m

 

WOD(35 min hard cap)

“Badger”

3 Rounds

30 Squat Cleans (95,65)

30 Pull-ups

800m Run

 

Coaches Scaling Note:Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps.  This is a pulling intensive workout that could do serious muscle damage if not scaled properly.  The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over over 8-10 mins, please scale back the reps further..

 

Level 2 (75,55), 20 reps

Level 1 (65,35), 15 reps

 

Extra Work

  1. Bench Press 8-8-8
  2. Bent Over Barbell Row 8-8-8

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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