1.9.16 Workout of the Day
- ryan Baggott
- Jan 9, 2016
- 1 min read
CrossFit 715 and 830 am w/Martin
Group Run 815 am w/Max
Nutritional seminar w/Amber at 10 am
CrossFit
General WU: Coaches Choice
Specific WU: 400 meter Run+
3x 3-5 Strict Pullups 10,8,6 Power Cleans (empty bar) 10,8,6 Air Squats
Prep: Power Clean 2X5 reps
Build to workout weight
WOD 1: Hero WOD "Harper"
Complete as many rounds as possible in 23 minutes of: 9 Chest-to-Bar Pullups 15 Power Cleans (135/95) 21 Air Squats 400-meter run with a 45/25# plate*
* Sub w/ 20/14# Med Ball
(Goal is 4 plus rounds)
Post rounds completed to comments.
Scaling: CTB Pullups
Sub Regular Pullups
Scale reps accordingly
Sub 3-5 Negatives
Sub 9 Ring Rows
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
Coodown:600 m row
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