Warm up

Stretch and Mobilise

HERO WOD – “ROLY”

Today we dedicate this WOD to Dave Moody’s late Father Roly

The words of Dave Moody.

“On Sat 4Th Feb 2012 after a 12 year battle my Dad (Roly) sadly lost his fight to Motor Neurone Disease (MND). MND is a progressive neurodegenerative disease that attacks upper and lower motor neurones which leads to weakness and wastage of muscles causing increased loss of mobility in the limbs and difficulty with speech swallowing and breathing.”

“So with the help of Lee and all at CrossFit Teesside I would like you all to join me in honouring his life with this Hero WOD.”

Run 1200m to start.

5 Rounds

• 11 Burpees
• 42 Air Squats

Run 1200m to finish.

The numbers come from Roly’s Date Of Birth 05.11.42 and the 1200m is dedicated to Roly fighting the disease for 12 years.

Please remember the WOD as always can be scaled to suit the individual so dont be put off by the volume.