Wednesday 4/9/2014 CrossFit workout of the day
Warm up
W an empty barbell
3 sets
10 dead lifts
10 Hang Power Cleans
10 Jerks
Then
3 sets of
5 Squat stretches
5 inch worms
5 Iron crosses
Workout prep
3 sets
Practice movements
Build to working weight
6 Dead lifts
4 Hang Power Cleans
2 Jerks
Training (Met-Con)
Hero WOD
“DT”
5 Rounds
12 Dead lifts (155/110)
9 Hang Power Cleans
6 Push Jerks
Scale options
Scale weight
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
2014 04 08
Awesome WOD. Proud to grind this morning in honor of a fallen Hero.
DT – RX – 14:04
15:40ish @ 45lb. RIP SSgt Davis- you are remembered and we are forever in your debt!
I couldn’t agree more with Jeff!!
DT – 15:16 @ 85#
DT 12:07 @45. Great WOD!
DT, loved it, 11:55 @ 85 lbs.
Hard one but good. RIP
Thank you for your service
DT-12:37 RX