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This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back in October.
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Mary was a veteran of the U.S. Army, attaining the rank of Captain. She served in Iraq for one year building schools in El Basra. Mary was also was a coach at Star Spangled Cross Fit in Watertown, NY. Mary was a devoted wife to Robert and loving mother to her beautiful son Isaac
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If anybody wound like to make a donation to the families we are in contact with Leo from Star Spangled Crossfit and can help lead you in the right direction.
-Warm Up-
2 rounds
10 groiners
5 high hang muscle cleans(empty barbell)
8 eccentric oh wrist extension
10 kossack squats
3 high hang power clean+front squat(empty barbell)
-Strength-
Clean complex
1 power cleans
+
1 Hang Squat Clean (below knee)
+
1 Front Squat
-WOD-
20 minute cap
“Mary Elizabeth”
21-15-9
Squat Cleans (135/95)
Handstand Push-ups
Calorie Bike
Wall Ball Shots(20/14)
Pull Ups
