WOD
 | Sun, Jul 5 |  |
| CrossFit 20260705 | HERO WOD Partner NED | Pull-up class 2026 0705 |
CrossFit 20260705(No Results Tracked) WARM-UP: 200m walk 1:00 row, easy 10 air squats 5 back squats, empty barbell 1:00 row, moderate 5 back squats, light weight 5 back squats, medium weight Honors Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq. HERO WOD 'NED': 7 rounds for time Rx: STIMULUS 30:00-40:00 11 back squats 1000m row – Use bodyweight for the back squats Rx2 11 back squats 800m row – Use 3/4 bodyweight for the back squats Rx3 5 rounds for time 11 back squats (45/35) 400m row STIMULUS NOTES: Time cap 42:00 Unbroken back squats in 1:00 or less Row in 4:30 or less The barbell should come from a rack if available 5:30 per round STRETCHING: 1:00 frog stretch 1:00 couch stretch/leg
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