Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Deadlift (5-3-1)

Metcon

Metcon (Time)

“SAMAN”

8 Rounds for Time

13 Deadlifts (185/125 lb)

17 Wall Balls (20/14 lb)

400 meter Run (or 500M Row)
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


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