WARM:UP:
20 Calorie Bike > 1 Round of Cindy
20 Calorie Row > 1 Round of Cindy
Dynamic Stretch
STRENGTH:
Deadlift
10 8 6 (4)3
U.S. Marine Corps Lance Corporal Philip P. Clark, (PHEEZY), 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
The “Pheezy” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, April 7, 2012 (120407).
WOD: PHEEZY
For Time:
3 rounds
5 Front Squat 165/110
18 Pull-ups
5 Deadlifts 225/175
18 T2B
5 Push Jerks 165/110
18 HR Push-up
ICING:
Pick-up your SECRET SANTA assignment.
KOT – ATG Split Squat on Slant Board 20 Reps each leg.
1/2 Tabata Swim