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This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back in October.

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Mary was a veteran of the U.S. Army, attaining the rank of Captain. She served in Iraq for one year building schools in El Basra. Mary was also was a coach at Star Spangled Cross Fit in Watertown, NY. Mary was a devoted wife to Robert and loving mother to her beautiful son Isaac

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If anybody wound like to make a donation to the families we are in contact with Leo from Star Spangled Crossfit and can help lead you in the right direction.


-Warm Up-



2 rounds


10 groiners

5 high hang muscle cleans(empty barbell)

8 eccentric oh wrist extension

10 kossack squats

3 high hang power clean+front squat(empty barbell)



-Strength-


Clean complex


1 power cleans

+

1 Hang Squat Clean (below knee)

+

1 Front Squat



-WOD-


20 minute cap


“Mary Elizabeth”


21-15-9


Squat Cleans (135/95)

Handstand Push-ups

Calorie Bike

Wall Ball Shots(20/14)

Pull Ups