CrossFit9 – CrossFit WOD

Metcon

Hoover (Time)

8 rounds for time of:

400-meter run

15 burpee box jump-overs

10-calorie bike

6 alternating dumbbell snatches

(35 minute cap)

Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.

Lats and Straight Arm Strength

Ball Ups – Eccentrics (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo