Skill:

Knee to Elbow Kip

Video courtesy of Again Faster.  Work up to at least 5 consecutive Knee to Elbows using the kip.  Maintain control of your core the whole time to make this move as efficient as possible

Hero WOD:  

“B-1”

Three Rounds for time:
400m Run
21 Kettlebell swings (1.5/1)
15 Knees to Elbows
9 Ring Dips

Pics courtesy of CrossFit North Queenland.  Not all CF Hero WODs are for US soldiers/firefighters/police/first responders killed in action.  This one honors a fallen Australian solider.

The following was posted on their website July 20th, 2009…

Australia lost another solider this weekend and we lost one of our
own.

Private Benjamin Ranaudo, was killed in Afghanistan on the weekend
by a IED. He was just 22.

Ben trained with us at CFNQ before being
deployed,and we where looking forward to having him back on his return.
Our
prayers go out to his family, friends and girlfriend.

He was a hero and
we do this workout to honour him.

 

Also, this WOD hits close to home as a recent graduate from our On-Ramp was in Ben’s unit.  HE said he will try to be there at 0900 to say a few words.

As you’re doing this WOD, just like any other WOD, not only honor those who have fallen, but celebrate the life we have by pushing yourself and cheering others on.  Use this WOD to feel alive!

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