Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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Compare to 110220.

WOD Demo at R.A.W. Training - video [wmv] [mov] [HD mov]

The Grand Finale!!

The final workout of the year is also Scoot's farewell wod. He is off to Auburn for graduate school. We thought this would be a great workout to honor him as an Ironman triathlete!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
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U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

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WOD Demo with CrossFit 801 - video [wmv] [mov]

Compare to crossfit.com 12/29/11.