Buy in: 400m med ball run
Then: 10 RFT
10 Push Ups
10 KBS 53/36
10 Box Jump 24/20
Buy Out: 400m med ball run 20/14
Core Cash Out:
100 Weighted AbMat sit ups for time.
The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.