Workout of the Day

Workout of the Day 13th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

15 False Grip Ring Rows

15 Muscle Up Transitions

10 Ring Swings

5 Hip to Rings

1-5 Ring Muscle Ups


Metcon (AMRAP – Rounds and Reps)

In Pairs:


30min AMRAP

400m Run

80 Air Squats

8 Ring Muscle Ups

Rx: As above

Int: Jumping RMU

Sc: Burpee Pull Ups (reps x2)
U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

The “Hortman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2013 (130213).