LUIS and JOSIAH
WARM-UP:
1 round of KB Warm-up
Dynamic Stretch
STRENGTH:
Deadlift
10 8 6 (4/60)4
NO dropping the Barbell today.
WOD: DANIEL
For time:
50 Pull-ups
400m Run
21 Thruster 95/65
800m Run
21 Thruster 95/65
400m Run
50 Pull-ups
Background: Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
This “Daniel” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for June 15, 2006 (“060615“).
ICING:
Have a great Weekend.
KOT – Tib Raises w/band. 20 Reps each leg.