kettlebell swing

Hero WOD – Sábado 05.01.2019

“ELMSY”
400 m. run*
then, 10 rounds of:
10 push-ups
10 kettlebell swing 24/16 kg
10 box jump 24/20 in
then,
400 m. run*

*Wear a Weight Vest on the Run (20/14 lb)

The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.

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