20170721

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

 

Cool Down:

Banded OH stretch – 2 min per side

 

Downward dog to cobra – 20 times

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