Warm Up:
400M Run
Walking lunge+twist 30’
Heel2Toe – 30’
Broad jump 30’
Inchworm 30’
One-arm DB deadlift x5 per side
5 strict pull ups
WOD:
“Joshie”
Complete Three Rounds for time of:
(40/25 pound) Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
(40/25 pound) Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
pic courtesy of CrossFit HQ
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th,
For those not familiar with L-Pull Ups…
video courtesy of CrossFit Lindy
Scaling Options:
DB Weight -> As needed
L-Pull Ups –> Strict Pull Up ->Supine Ring Row->Angled Ring Row
