8.27.15 Workout of the Day

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

CrossFit

General WU: Coaches Choice

Specific WU:400 meters +

Warmup/Prep HSPU, Pullups, Pistols

WOD 1

20 minute AMRAP: Run 400 meters and 2 rds of: 10 Handstand Pushups + 10 Kipping Pullups* + 10 Alternating Pistols

* Gymnastics Kip Pullups - No Butterfly

Post rounds completed to comments.

Scaling

HSPU

• Scale reps accordingly

• Scale ROM

• Sub 5 SLOW Negatives or 30 sec HS Hold

• Sub 10 Pushups

Pullups

• Scale reps accordingly

• Sub 5 SLOW Negatives

• Sub 10 Kipping T2B/KTE

Pistols

• Sub 20 Air Squats

ICT THIS IS A LOOOONG WOD!! STARTING ON TIME NO EXCEPTIONS!

General WU: Coaches Choice

Specific WU: 150 m run + 5 reps/movement

Hero WOD René

7 rounds for time of: Run 400 meters 21 walking lunges, bodyweight 15 pull-ups/progression of choice 9 burpees

Post time completed to comments.