11.11.2022 Hero WOD

2 rounds
200m run or row
10 each side single leg glute bridges- feet on box
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell


Mobility
A. 10 x cat/camels
B. 10 x child's pose to cobra- keep moving between the two stretches
C. 10 x lat engaged hip hinges- with a band and a PVC on the rig
D. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Strength
A. goblet squats
2 x 4 reps
2 x 4 reps
1 x 4 reps
Add load

B. single leg RDLs x 8/side @3111



WOD
"Weston"
modified- reduced the rounds and added weight to the DB

3 rounds for time
1000 meter Row
200 meter Farmer Carry 50/35
50 meter Waiter Walk, Right Arm 50/35
50 meter Waiter Walk, Left Arm 50/35

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 26, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

The “Weston” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, November 21, 2012 (“121121”). The original post stated that Weston passed away on October 29, but the DEA website cites his date of passing as October 26.