Roly

Strength:
1) Back Squat: 1x10@60%, 1x8@70% , 1x6@75%, 1x4@80% - 2-3 minutes rest

78, 90, 97.5, 104

2a) Front Squat: 1x5@60% , 1x5@70% , 1x5@70% , 1x5@70% , 1x5@70% - 60 seconds rest

70, 80, 80, 80

2b) Weigthed pull ups - 4x5

10, 10, 10, 10

Conditioning
'Roly'


The words of Dave Moody.
“On Sat 4Th Feb 2012 after a 12 year battle my Dad (Roly) sadly lost his fight to Motor Neurone Disease (MND). MND is a progressive neurodegenerative disease that attacks upper and lower motor neurones which leads to weakness and wastage of muscles causing increased loss of mobility in the limbs and difficulty with speech swallowing and breathing.”

“So with the help of Lee and all at CrossFit Teesside I would like you all to join me in honouring his life with this Hero WOD.”

For time - wearing a 10kg vest:
Run 1200m
5 Rnds of
11 Burpees
42 Air Squats
Run 1200m

23:17 Rxd

Really tough wod, would have taken today as a rest day had it not been a wod with such a meaning behind it.
Lower back was spasming something rotten on the runs!!

Big shout out to Dave Moody who completed the wod 3 times today!!