Today we honor the memory of our national hero Ilan Ramon by celebrating his birthday in classic CrossFit fashion, a Hero WOD. Ilan Ramon was a decorated fighter pilot best known for being Israel’s first astronaut in space, manning the USS Colombia. Tragically, the spacecraft disintegrated upon re-entry on February 1st 2003 with all hands lost.

We thank Ilan for his service to his country throughout the years and for bringing a little piece of Israel into the vast void of outer space.

The numbers in today’s metCon represent landmarks in Ilan’s military service, 3 rounds represent the Colombia mission that took place in 2003. 72 push ups to represent the year he was drafted into the Airforce. 102 push-ups to represent the first tayeset (squadron) he served in, tayeset 102. 81 sit-ups represent the year he took part in operation “Opera” (the bombing of the Iraqi nuclear core). 97 air squats represent the year he made the decision to become a space pilot and begin training. 31 KB swings to represent total years of service to his country in the armed forces.

MetCon: “Ilan”

3 Rounds for time

• 72 Push-ups
• 102 double unders
• 81 Sit-ups
• 97 air squats
• 31 Kettbell swings 20/16

* 50 minute time cap

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Strength & Accessory W.O.D
Strength:

Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*90% (from last set)

Accessory:
Bulgarian Split Squats 3*8-12 (each leg)
One arm KB/DB rows 3*10-15 (each arm)

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Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

*5*5 Lever pulls

5*5 skin the cats

5*10 V-Ups

3*30s Ring Plank