7.7.18 Workout of the Day

Josie

Box Brief

-Today will be the last Day of HERO WEEK. We will resume our Comptrain program on Monday.

-All classes will convene on the CrossFit side and break off after mobility

CrossFit and ICT

1. Josie

For time, 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans (155/105) 6 front squats Then, 1-mile run

-ICT will sub in DB power clean, 4 reps each arm and DB front squat (50/35)-

2. Midline: Coaches Choice

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.