WOD – 13 July

Thursday 13 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlift.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many touch-n-go reps as possible

Team WOD (“Daniel”, for time, hard cap of 20 mins)

  •       50 pull-ups
  •       Both athletes run 400m
  •       42 thrusters (95/65)
  •       Both athletes run 800m
  •       42 thrusters (95/65)
  •       Both athletes run 400m
  •       50 pull-ups

 

Comp athletes only may attempt this solo, reducing the thrusters to 21 each round (with no scaling as a solo athlete). Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Image result for Daniel Crabtree
Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>