THU 9/1/22 WOD

Warm Up – 1 Min Row – 10 Superman – 10 Pushups – 10 Pull ups – 10 Squats – 30 sec Row – PVC – 5 Pass Thrus – 10 ATW – 5 Back Presses – 5 SOTTS Presses – 10 Lying Banded Leg Raises (each) – 10 X Band Side Steps – 30 sec Plank (alt. elbows to push up) – Empty Bar – 5 Good Mornings – 5 Deadlifts – 2 Rounds – 5 Way shoulders (standing arm raises / bent over arm raises / standing front raises / shoulder press / rotator cuff raises) (with 2.5 or 5# in each hand) – Movement Prep – Work up to Deadlift and KB Swings weight for WOD –

On September 1, 2021, Wes Dodd left this earthly existence to feel no pain forever more.  Wes was a great friend and member of our CrossFit Change community and for many of us, a mentor, confidant and a trusted source of civic service.  As one of our early members, he never really allowed anyone to know that he “enjoyed” the work that he put in at CrossFit Change.  Wes knew that in order to grow as a person, one had to do uncomfortable things and he was willing to do those things.  With health problems that hindered Wes for several years, he never stopped fighting and never lost his vision for future health.  He would show up, even though it was uncomfortable, and put in the work to regain his strength and health.  Sadly, that fight, and his journey on earth, ended on September 1st, 2021.  Today we perform 21 deadlifts (Wes’s favorite), 9 Kettlebell Swings and 1 Burpee (just to make him shake his head).  Then we will finish with a 2021m Row (Wes didn’t run).  Although we miss him, our lives are better for having the opportunity to know him.

WOD – Wes Dodd Memorial WOD –

15 Min AMRAP

21 Deadlifts L3-225/155# L2-185/105# L1-115/85#

9 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

1 Burpees

Rounds + Reps

-Then-

2021m Row L2-1500m L1-1000m

For Time