11.18.17 Workout of the Day

Hero Glen Doherty

CrossFit and ICT

Hero "Glen"

30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Run Modification-

2k Row 100/70 Calorie Assault Bike

Rope modification- 30 strict pullups

C&J Modification:- DL

This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.