Elite Wod

There's a method to our madness at Elite CrossFit. We always try to push each of our athletes to perform better each wod. However, there is a fine line between the ideal training intensity, frequency and duration when programming our wods. With our fairly conditioned athletes, we sometimes have to hold them back a little. If not, they run the risk of overtraining and putting themselves in danger. There's a condition called Rhabdomyolysis where the body begins to break down tissue and can lead to hospitalization and death. It's rare but possible. SO, if we tell you to grab a lighter weight, do few reps, less rounds etc, don't complain. It's for your safety and eventually the overall success you are looking for in the first place.

WOD
named wod wednesday
"Hansen"
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).
Five rounds for time:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 sit-ups use ghd if possible
Mobility: whatever hurts lol