Wednesday, July 19 2017.

Wednesday, July 19 2017.

 

CrossFit:

 

STRENGTH - Every 3:00, 4 Rounds

6 Deadlifts @ 80-90% of 3RM.

 

*Set the bar down (without letting go) each rep.

Touch n' go NOT allowed.

 

 

Hero WOD - 'Scotty' *

 

AMRAP 11

5 Deadlifts [315/225]

18 Wallballs [20/14]

17 Lateral OTB Burpees

 

* Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey.

 

 

 

 

GSP Body:

 

WOD - :45 work, :15 rest for 5 rounds *

1. 10 Deadlifts [135/95]

2. 200/150m Row

3. 10 Pullups / Ring Rows

4. 200/150m Row

5. Max Ball Slams [40/30]

 

* Score is total # of Ball Slams from all rounds.