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Never give up.  These faces were the heroes of Friday's intense workout.  (And Gerald!)

Never give up.  These faces were the heroes of Friday's intense workout.  (And Gerald!)

Saturday

Warmup: Coaches Choice

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WOD: "Saman"

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is:
- 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
- 13 for the boys and their coach
- 17 for the how long they were trapped inside the cave

8 Rounds for Time

13 Deadlifts 185/125#

17 Wall Balls 20/14#

400 meter Run

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Sunday

Amnesty - Pick a workout you may have missded during the week or work on a skill

**7 am Sunday Funday ~ Everyone Welcome even non members

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Monday

Warmup: 3 Rounds

200 meter row

10 box stepups/ weighted situps

10 pushups

10 Over-head walking lunge steps

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Buy-in: 1 minute max rep dead hang pullups

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Strength: Shoulder Press 2x8

Push Press 6x4

*10 Second Hand Stand hold after each set 

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WOD: 7 Minute AMRAP

5 Shoulder to Over-head 135/75#

10 Pullups 

15 Box Jumps 24/20"

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