Warmup:
10 Cal Row
10 Box Step Ups
10 Cherry Pickers
10 Squat2Stands
8 Tuck Jumps
10 Pushup2Downward Dog
10 Air Squats
6 Box Jumps
Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)
Barbell Warmup: With an empty bar, and hands in close (thumb distance apart), and feet in sumo stance, perform 5 reps of: Sumo deadlift, Hang Sumo high pull, sumo deadlift high pull, put down bar, pick back up in clean grip and perform 5 reps of: hang power clean, press, push press
Pic courtesy of CrossFit HQ.
| U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. |
He is survived by his wife Calli, parents David and Veronica, and brother Devon
WOD:
“ZEUS”
3 Rounds For Time:
30 Wall Ball Shots (20/14)
30 Sumo Deadlift High-Pull (75/55)
30 Box Jump (20”)
30 Push Presses (75/55)
30 Calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Compare to 20190403
This one is a grinder! Grit down and get through it.
Scaling Options:
WB weight -> 14/10
Bar weight -> 65/45
Box height -> 16”
Push Ups -> off bench
Back Squat weight -> 75% of BW -> 50% of BW -> as needed
If needed, scale to 20 reps on each movement and 5 Back Squats ea round
Joint Strike CrossFit 