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Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Warm Up:

  • High knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • High skips
  • squat series
  • wall squats x 10
  • shoulder mobility
  • beat swings x 10
  • pull-ups x 10
  • clapping push-Ups x 10
  • sit-ups x 25

 

WOD:

"Hansen"

Five rounds:

  • 30 KBS (2 pood/1.5 pood)
  • 30 Burpees
  • 30 sit-ups (or GHD sit ups)

Body Weight Hansen

Three-Five Rounds:

  • 30 KB deadlifts (2 pood/1.5 pood)
  • 30 burpees
  • 30 sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com