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CROSSFIT
STRENGTH:
Deadlifts
Build To A Heavy Set of 3
Then…
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3
WOD:
“Donny”
Background: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).
21-15-9-9-15-21:
Deadlifts 225/155
Burpees
*Do not exceed more than 70% of your 1RM
GOAL: 15:00 - 25:00
SCALING:
DEADLIFTS
-Reduce Weight
COMP:
Do As Rx
__________
CASH OUT
Pull-Up/Chest-2-Bar
AMRAP 2-2-2-3:
400/350m Ski Erg
Max Pull-Ups/Chest-2-Bar
Rest 1:00 Between Sets
Subs
-500m Row
-400m Run
-1,000/850m Bike
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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