Warmup:

200M jog

10 Alt Toe Touch

10 Air Squats

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

10 Over & Backs

10 Huggers

Barbell Warmup: Grab an empty bar and perform 5 reps of: Good mornings, Back Squat, Elbow Rotation, Front Squat, Push Press, Thruster

Pull Up Warmup:  On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Pic courtesy of CrossFit HQ.  We dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2015. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

WOD:

“Daniel”

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

Compare to 20160524

With the big sets of Pull Ups at the beginning and end, highly suggest doing manageable chunks instead of trying to go through the set unbroken.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Run -> 500/1000/500 Row, respectively

Bar weight -> 85/60 -> 75/55 -> as needed

Cool Down:

Roll out lats – 1 Min per side

Couch Stretch – 1 Min per side