CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Inchworms
15 Banded Squats
10 High Five Squats
10 Cossack Squats
15 Banded Squats
15 Banded Ext. Rotations w/ Press
0:30 Hollow Hold
15 Band Pull Aparts
15 GHD Hip Extensions
1:00 Handstand “Stuff”
20 Wall Balls
Saman (Time)
8 Rounds for time of:
13 Deadlifts (185/125)
17 Wall Balls (20/14 to 10/9 ft.)
400m Run
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 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
Scale so that you can complete the movements unbroken to start.
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