What this means is pull to above the knee 3 times, on the 3rd one, after a pause, then pull to finish at high hang vertical followed by 1 more but start by hovering off the ground 1″ then pull to high hang vertical.
5 sets of 3 reps @ 80%
KB Sit Up
With KB held straight up, sit up ending with KB overhead.
50 reps 24/16
KB Warm Up
10 around the body clockwise 10 around the body counter clockwise 10 Figure 8 10 Figure 8 to hold 10 Swings R 10 Swings L 10 H2H Swings 10 Cleans R 10 Cleans L
Our fellow member and lifter Rebecca Chavez and her sister Victoria were friends with Zach. In his honor we will do this hero WOD today.
A bit about him:
Specialist Zachary James Dyer, born 3/14/1992, deployed to Helmand Province, Afghanistan from 7/19/2012-4/15/2013 with the 449th Engineer Company, 478th Engineer Battalion as a combat engineer. Upon his return from Afghanistan, Zach was instrumental in building Big Four CrossFit with his parents. He was an excellent coach and held CFL2 and Olympic Weightlifting certifications. He constantly urged athletes to “surprise yourself” when they would be hesitant to try a new skill or a heavy lift. Zach was well known for his constant smile and physical strength. However, he secretly battled PTSD and ultimately lost that fight. He is survived by his bride, Tyleigh Dyer; his parents Rod and Kelley; his sister and brother-in-law, Molly and Ben Retherford and his nephews Finn and Forrest and niece Willow; his brother and sister-in-law Sgt. Ethan and Emilee Dyer and many other family members and friends.
Rest 5:00 while you set up for WOD
“Zachary james Dyer”
3 Power Cleans (225/155)
9 Front Squats (225/155)
3 Power Cleans (80%)
9 Front Squats (clean weight)
2 Burpee Pull-ups