We have a hero WOD honouring our very own hero, Mr. Craig Hallden. I wanted to dedicate this years Labour Day Hero WOD to Craig for a couple of reasons; first was his birthday on Saturday and second Craig is a pillar in our community that embodies all that CrossFit is. To Craig CrossFit is not just a workout, it is a way of life- he puts just as much effort into nutrition, recovery and camaraderie as he does the WOD itself. Some of you may recognize the conditioning portion of WOD- this is the WOD that Craig snapped his Achilles on just less than a year ago(with just a slight spin). All the hard work and effort you have put in over the last year has really paid off- look at all your recent PR's and your double unders! Thank you for always being so coachable Craig, and for being an awesome example of all that CrossFit is.
Prep
Ankle mobility roll 2 min/banded distraction 2 min
Tabata bottom squat position hold - 20 seconds in 10 seconds out
10 each- pass through, around the world, presses from back
Additional shoulder mobility if needed
Strength
"Sally up"
Conditioing
21-15-9
Box jumps
Push press 65/95
* Mandatory step down
**Must chug one beer to get your time off the clock.
Recovery
Walk 400m
Banded pass through
Thread the needle 2 min per side
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