Todays workout is in memory of Emma R.

Emma was a former member of CBD who had been a loyal member with us for over 3 years.

Sadly she passed away four years ago & is sorely missed by all who knew her. She will not be forgotten by us on the RoD.

Once a part of the CBD family, always a part of it.

RIP Emma x

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Tribute WoD: "Emma"

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Complete for time:

Buy-in of: 15 Burpee Over Bar

Then ....

3 Rounds of:

11 Push Jerks (60kg / 40kg)

33 Abmat Sit Ups

Then .....

Cash-Out: 15 Burpee Over Bar

• Oh and there is the 2 Strict Pull Ups to be done at the TOP of each minute, (starting at the 1:00 point).
• Special WoD today. Throw down hard & give it your all as you always do.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Compare to 14/01/19

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Post your Time (with any scaling) to Beyond The Whiteboard