Freiwald
For Time: Finished in 53:53
1 mile Run - 8:42
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run - 8:36
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups
Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar (or sit-ups, during either run), then resume where they left off. End with the second mile run.
(Realizing I may have done this workout all wrong... LOL!)
Very honored to do this workout... It was very core-ific!!
I chose to do 10 sets of 10/20/30 and I thought that was perfect. The burpees just take time...
The first 5 sets seemed quite daunting with the every 6:00 thing but I just tried to keep moving. The first several sets of chest to bar I did unbroken but my hands started to hurt so I broke up a few sets and did the last set unbroken. Runs felt really good!
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Scaling:
Option 2: For Time: 1 mile run 100 pull-ups 200 burpees 300 2-count flutter kicks 1 mile run
Every 6 minutes perform 9 toes-to-bar (or 11 sit-ups)
Option 3: For Time: 1 mile run/walk 50 Pull-ups 100 Burpees 200 2-count flutter kicks 1 mile run/walk
Every 6 minutes perform 9 hanging knees-to-chest (or 11 sit-ups)
Option 4: For Time: 1 mile run/walk 50 ring rows 50 burpees 150 flutter kicks 1 mile run/walk
Every 6 minutes perform 9 hanging knees-raises (or 11 sit-ups)
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The "Freiwald" Hero WOD was originally posted by CrossFit Humidity (Beaufort, SC) and performed as a fundraising event for Jason Freiwald's family on Saturday, October 29, 2016. Jason Friewald was born December 20, 1977, in McComb Township Michigan. Jason began his service with the Navy SEALs in November of 1996. Over the years he served with SEAL Team 3, SEAL Team 5 and NSWDEVGRU (SEAL Team 6). In 2008, during a mission in Afghanistan to capture top Taliban commanders, Jason suffered a mortal gunshot wound to the abdomen on September 11. Jason was able to eliminate the enemy combatant who shot him and 5 others during the raid before he died. On that day, Jason left his loving wife Stacey and then three year old daughter, Jasmine. CPO Jason Freiwald was awarded the Navy and Marine Corps Commendation Medal, the Presidential Unit Citation, Bronze Star for the Iraq Campaign, Bronze Star for the Afghanistan Campaign, Silver Star and Purple Heart. The workout is modeled after Murph: another HERO WOD named after fellow SEAL, Mike Murphy. The “Every 6:00” is for SEAL Team 6 (DEVGRU). The “9 toes to bar or 11 sit-ups” is for the date of Jason's death, 9/11/2008.
