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
Joint Strike CrossFit 