20200408

Pic courtesy of CrossFit HQ.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Warmup:

10 Kickers per side

10 Bow to Bends

10 Spiderman Lunge

10 Cobra to Downward Dog

10 Sit Ups

10 Tuck jumps

Grab light KB/DB or empty bar:

10 Deadlifts

10 Goblet/Front Squats

5 Press

5 Thrusters

 

WOD:

“ANDY”

For Time:

25 Thrusters (115/85)

50 Box Jumps (24/20″)

75 Deadlifts (115/85)

1.5 mile Run

75 Deadlifts, (115/85)

50 Box Jumps (24/20″)

25 Thrusters (115/85)

 

The bar movements can be done with DBs, KBs or any weighted object you have at the house. If you have no box at the house, feel free to sub it with a bench, chair, stool, ect… or do tuck jumps

 

Scaling Options:

Bar weight -> 95/65 -> as needed

If no bar, use DBs, KB, or weighted object

Box height -> 20/16 -> as needed (no box-use bench, stool, chair) -> Tuck Jumps

Run -> cardio totaling 10-12 min

 

Cool Down:

Leg bleeds – 3 min

 

Foam roll back and hamstrings – 2 min

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