Raider Project WOD -7 November

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Please join us on Saturday, November 7th for a special fundraiser WOD at CrossFit Kingstowne to support our Combat Veterans.  CrossFit Kingstowne will be an affiliate host for the Raider Project WOD.  The Raider Project helps raise money to support combat veterans as they transition smoothly, peacefully, successfully into the private sector.   On Saturday, 7 November we will be hosting this WOD during our Warrior Program WOD at 9:00 a.m..  All members are welcome to join us on the 7th to participate (scaling options will be provided).  To learn more about the Raider Project and to sign up to participate in the WOD and donate to the fund please follow the link to Raider Project WOD Registration.  You will need to select CrossFit Kingstowne as the affiliate where you will be completing the workout.  To read more about the Raider Project, please visit their site at www.raiderproject.org.   The Raider Project WOD:

 

INSERT (Cash In): 

2015 meter row

70 m Sled Drag x 7 (200lbs) or Farmers Carry x 7 (270#)

Then…

70 Pull Ups

70 SDHP (95/65)

70 Push Ups

70 Box Jumps (24/20)

70 KB Swings (53/35)

70 Wall Balls (20/14)

70 Burpees over Barbell

Extract (Cash Out): 

2015 m Row

70m Buddy Carry x 7 (alternate carrying 70m x 3 each; last 70m sprint together)