Another day, another hero workout. This one is a mental battle, one that you can always go faster on, if you really want to.
CrossFit Cardiff HomeFit WoD
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Donny
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)
Burpee
Loading
Barbell (100/70kg)
Lighter barbell
1 DB/KB (perform 21 deadlifts on left arm, 21 on right, continue for the remainder of the WoD)
2 DBs/KBs
1 Rucksack
Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc)
10 Good mornings
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
