Workout Of the Day
Most of the pre WOD will be spent on skills
Post WOD will be cool mobility drills and exercises
Metcon Of the Day
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
"Josie"
LEVEL 1 Option
For time (*with* a vest):
1-Mile Run
Then,
3 Rounds
30 Burpees
4 Power Cleans (155/105)
6 Front Squats (155/105)
Then,
1 Mile
From CrossFit.Com:
Scaling
Reduce the loading and number of reps, but keep this a long workout.
LEVEL 2 Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans (155/105)
6 front squats (155/105)
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Level 3 Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run
Men: 75 lb.
Women: 55 lb.
Post Times, Loads, Pictures and Words of Wisdom to BTW
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