Memorial WOD by Rick Ellis
- 5 Rounds for Time
- 400 meter Run
- 22 Kettlebell Swings (70/53 lb)
- 19 GHD Sit-Ups
- 400 meter Swim
Nicole, 45, had worked at Fort Jackson since August 2007. Nicole previously worked at the S.C. Department of Natural Resources. Originally from Alabama, she was a specialist in endangered species, known for efforts to save the rare red-cockaded woodpecker.
Nicole was a great friend to everyone and will be missed. She really enjoyed former TCB CrossFit's (Fort Jackson, South Carolina, USA) old WODs from up on the hill when there's a lot of kettlebell swings and running, and was always great at situps and swimming in a pool.
This workout is created by Coach Rick @cf_rick, CF L2 Trainer. The name was an ongoing joke between Nicole, Coach Rick's wife, Tawanna Dennis, and Diana Primos trying to decide which of the four had the most ratcheted gym hair. The 5/22/19 designates the day of her passing and the 4 (400m run and 400m swim) is for her and her 3 boys.