Sunday 05/16/21

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

Workout

Warm Up

3 sets
:30 jump rope
:30 cossacks
:30 light alt hang DB snatches
:30 hip bridges

WOD

“Mr. Nice”

For Time

Buy-In: 70 Double-Unders
Then, for Round 1 and Round 3, complete:
25 Dumbbell Snatches (2x50/35 lb)
25 Air Squats
50 Burpees

For Round 2 and Round 4, complete:
25 Dumbbell Deadlifts (2x50/35 lb)
25 Sit-Ups
50 Burpees

Background: This workout is dedicated to Mike “Mr. Nice” Carroll who passed away on June 15, 2007 from a brief (unknown) illness.

The WOD was designed by his middle daughter, Abby Cook @abby623, a CrossFit L1 coach at CrossFit War Streets (Pittsburgh, PA, USA). She told WODwell:

My Dad was a truly great guy. He loved his three girls; I’ve never seen love like the love between him and my Mom (Patty); he loved Pittsburgh (PA); he loved being active; he worked for PennDOT and retired from there in 2005. He was funny and friendly and kind. He is greatly missed.”

The rep scheme signifies:
– 70 Double-Unders for Mike’s age when Abby designed the WOD in 2020
– 4 rounds for Mike’s birth month, April
– 25 reps for the day of his birth
– 50 reps for the year of Mike’s birth.

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