“KABUL 13” WOD 9/13/21
Today we wod in remembrance of the thirteen U.S. service members who were killed in the attack by the Islamic State terror group outside Kabul’s airport where Americans and allies were being evacuated from Afghanistan.
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
LIFT:
Snatch Pull + Snatch
2 + 2 @ 65%
2 + 2 @ 70%
2 + 2 @ 75%
2 + 2 @ 80%
WOD:
“KABUL 13”
For Time:
2021 M. Row
Then:
13 Rounds
8 Snatch (115/85) (95/65)
26 Ab-Mat Sit Ups
FIT
LIFT:
EMOM 8
ODD: Weighted Wall Sit
EVEN: 6 Box Hurdle Jumps (24/20)
*Jump as high as you can
WOD:
“FIT KABUL 13”
For Time:
2021 M. Row
Then:
13 Rounds
8 Alt. DB Snatch (50/35)
26 Ab-Mat Sit Ups
AT HOME
LIFT:
EMOM 8
ODD: Weighted Wall Sit
EVEN: 6 Tuck Jumps
*Jump as high as you can
WOD:
For Time:
1 Mile Run
Then:
13 Rounds
8 Alt. DB Snatch
26 Sit Ups
*Use what you got
