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Please join us this Saturday Sept. 22nd along side many other local CrossFit affiliates as we band together to support our fallen comrade’s family, Lt. Nathan Flynn. Lt.
Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland). 

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000.
We ask that in addition to the WOD, you support his family. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

You can also drop off cash or check donations to ODIN CrossFit and we will turn them in to the foundation. Make checks payable to Howard Heroes Fund with “Flynn” in the memo.


We will be running heats for the workout 8am-10am. We ask that ALL members & non-members attending make a donation.

Members Register in TRIIB

MONDAY

Hang Power Clean

3 RNDS
60 Air Squat
21/15 Cal Bike
15 HPCL


TUESDAY

Handstand Practice

FT
200m Run
21 DL
200m Run
18 St. HSPU
200m Run
15 DL
200m Run
12 St. HSPU
200m Run
9 DL
200m Run
6 St. HSPU


WEDNESDAY

AMRAP 20
30 OHS
30 BJ
30 T2B
30 Cal Row


THURSDAY

3 RNDS
50/35 Cal Bike
200m Farmers Carry
3 Rope Climbs


FRIDAY

3 RNDS
500m Row
400m Run


SATURDAY

“Flynn”
200m Double Plate Carry
50 Slam Balls
50-40-30-20-10
Russian KBS
Push Ups
Into….
50 Slam Balls
200m Double Plate Carry


SUNDAY

Stones Ground Over Shoulder

Partner
21-18-15-12-9
Syncro DB Thrusters
*200m Run Together after each set.


BARBELL

Snatch
Tempo DL

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