Workout of the Day

“12 Days of Christmas” Day 7 17.12.2018

Warm Up:
Run 800m
Stretch & Mobilise


Power Clean Tekkers
Front Squat Tekkers

For Time of:
Run 1 Mile
Immediately into 3 Rounds of:
30 Burpees
4 Power Cleans @ 50/70kg
6 Front Squats @ 50/70kg
Immediately into:
Run 1 Mile

“If you’ve got a Weight Vest or Body Armor, wear it”

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.

* Scale DISTANCE as needed
* Scale WEIGHT as needed

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