4-4-4-4-4 DL

5 RFT:
20 Box Jump (20/24)
24 Single DB Snatch (35/50)

Snatch Work

10 min AMRAP:
12 C2B
10 HSPU
8 Double DB Box Step Overs (20/24, 35/50)

5-4-3-2-1 Front Squat

On 12 min Clock:
150’ HSW
Right Into:
21-15-9:
T2B
AMSU

IRT if any: Max distance HSW

HERO WOD WEBSTER:
6 RFT:
28 WB (14/20, 9/10)
400m Run
2 Clean & Jerks (155/225)

------------------------------
This “Webster” Hero WOD was originally posted on marinewod.com on Tuesday, December 8th, 2015.

“Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.

After returning from his second tour Sean was placed in the Wounded Warriors BN in order to help recover from the injuries he sustained. Sean loved working out and even after being told not to run and to take it easy he would find himself out on the pavement. His good friend James mentioned how great of a runner he was even after his injuries. Nothing would slow him down. Sean was funny, charismatic, and had that indescribable quality about him that people could not resist. Even his Gunny loved Sean and knew this quality well. His sister Jessica described him as “handsome with a personality that everyone loved”.

Sean was loved by many, his family, nephews and nieces especially, and Marines alike. He was was the kind of guy that could show up in a new city and have friend in 12 hours, that was just his personality. Sean’s sister, after fondly mentioning her little brother as “a pain in” her “arse” remembers Sean most as an uncle. Although being a Marine meant that he could not see them often they loved their uncle Sean unconditionally. We are honoring a remembering Sean for the man and Marine that he was, and in his friends and families eyes, will always be. Even up until the very end Sean was training the junior Marines around him looking to impart his knowledge and experience before they deployed. He was funny, kind hearted, loved and one hell of a Marine.”

Hang Squat Snatch 3-3-3-2-2-2-1-1-1

7 AMRAP:
10 OHS (65/95)
5 Burpee Pull Ups

20 min AMRAP:
5 Single DB S2OH L (35/50)
5 Single DB S2OH R (35/50)
10 Push Ups
15 Cal Row

5-5-5-5-5 Back Squat
3-3-3-3-3 Front Squat

WOD:
6 min Max Rep Thrusters**

**Every Break you have 5 T2B

For Time:
21-15-9 DL (155/225)
9-7-5 WW

Post: 20 min
5x: Superset
10 Double DB or KB DL right into 50’ Farmer Carry
Right Into:
15 Hip Halo Hip Bridge
1:30 Rest

3-3-3-3 Hang Squat Clean

WOD:
10 RFT:
200m Run
3 RMU

Front Squats 7-6-5-4

3 RFT:
400m Run
40 MBSC (14/20)

Pick a Bike, Rower or Skier:
1x Through:
:45 sec moderate, rest 15sec
1:30 moderate, rest 30 sec
2:15 moderate, rest 45 sec
3 min moderate, rest 60 sec

right into:

10x Through::
:30 repeatable fast pace
:15 Rest
Finish with: 2:30 easy cooldown

15 min For Quality
10 Double DB Curl to Press
10 Double DB Bent Over Row
10 Single DB Tricep Ext
10 Flutter Kicks
10 Scissor Kicks
10 Vups/Tuck Ups
30 Superman Swimmers

6-5-4-3-3-3 Power Cleans

Teams 3 - For Time:
Part 1:
200 Cal Row
120 BFOB

Part 2:
100 Power Cleans (95/135)
150 T2B

**2 people always working, 1 person always resting.

For Time:
10-8-6-4-2 SHSPU
50-40-30-20-10 Box Step Ups (20/24)

Post WOD:
5 min For Quality:
3 WW
10 Unbroken Strict Press
-2 min rest-
5 min For Quality:
10 Push Up Position DB Drags
10 Hollow Rocks

25 min AMRAP:
10 Strict Pull Ups
20 Step Back Lunges
30 AMSU
40 Air Squats
50 DU

Play on 2023 CF Games Event: Age Group Final Positions

For Time:
20 BMU
30 Alt. Single DB Squat Snatch 35/50 (Comp: 50/70)

Post: Push Press 5-5-5-5