Workout of the Day

“12 Days of Christmas” WOD 10 19.12.2019

Warm Up:
Run 800m
Stretch & Mobilise

Barbell Tekkers

For Time of:
1 Mile Run

Immediately Into 3 Rounds of:
30 Burpees
4 Power Cleans @ 50/70kg
6 Front Squats @ 50/70kg

Then Finish with:
1 Mile Run

* Runs can be completed in a 7/10kg Weighted Vest

* Scale DISTANCE & WEIGHT as needed

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.

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