With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. 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.
PARTNER WOD
Mobility/Warm-up
Coaches Choice
MetCon
RX
Team "Daniel"
Teams of 2 for time:
100 Pull-ups
400m Run (together)
42 Thruster, 95/65lbs
800m Run (together)
42 Thruster, 95/65lbs
400m Run (together)
100 Pull-ups
SCALED
Teams of 2 for time:
100 Ring Rows
400m Run (together)
42 Thruster, 75/55lbs
800m Run (together)
42 Thruster, 75/55lbs
400m Run (together)
100 Ring Rows
LITE
Teams of 2 for time:
70 Ring Rows
200m Run (together)
42 Wallball
400m Run (together)
42 Wallball
200m Run (together)
70 Ring Rows
Share the work with your partner however you choose with only one person working at a time. Complete the runs together.
COMPETITION PROGRAMMING
**DURING OPEN GYM ONLY**
Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)
Weakness Warm-up
50 Bar Facing Burpees
Strength
Find your 3RM Deadlift
MetCon
RX
For Time:
Run 1 Mile
21 Deadlift, 205/135lbs
Run 800m
15 Deadlift, 205/135lbs
Run 400m
9 Deadlift, 205/135lbs
(RX+ 225/155lb deadlift)
SCALED
For Time:
Run 800m
21 Deadlift, 155/105lbs
Run 400m
15 Deadlift, 155/105lbs
Run 200m
9 Deadlift, 155/105lbs
Side Work
EMOM 10 Minutes
Even: 10 Toes to Bar
Odd: Max reps touch and go power snatch 135/95lbs
Score is total power snatch