Sunday 03/21/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up 

3 sets (on a 10 min clock)
20 high knees
10 (total) quad pulls
10 (total) knee hugs
10 empty bar deadlifts
10  empty bar front squats
10 back extensions with a 2 sec pause 

WOD

“Saman”
8 RFT (set clock up to 99 mins)
13 deadlifts (185/125)
17 wall ball shots (20/14)
400m run

Background: In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at CrossFit Chiang Mai @cfcnxfitness created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave

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