KOLE’S WOD

CROSSFIT TRENCHES – CrossFit

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“BANE-The Fire Rises” by Matt Kole (Time)

5 RFT of:

Cash-in: 30 DU (one time only)

5 HSPU

10 Thrusters 75#/55#

15 AKBS 53#/35#

20 Wall Ball 20#/14#

Cash-out: 800m row (one time only)

While BANE is my favorite movie villain with his combination of intellectual evil genius and brute strength, these movements in this workout are my BANE of lifting. I despise these lifts, but I realize that if you want to get better then sometimes you have to do the lifts you don’t like. This is a shoulder and back developer which is my weakest muscle group. 30 DU for my age and 800 meters for my least favorite track event I had to run which is the 4×800.

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