Garrett – Thu 12.14.17

 In W.O.D.

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Skill: L-Sits practice.  Make it quick, so you don’t tire out before the WOD.

Conditioning: “Garrett”
3 rounds for time of:
– 75 Air Squats
– 25 Ring Handstand Push Ups
– 25 L-Pull Ups

*See below for scaling options


Tips and Scaling:
“Garrett” 171121 Tips With Rory McKernan
• The Air Squat
• Ring Handstand Push-Ups With Jeff Tucker
• The Pull-Up (L-Sit)

Scaling this WOD
Advanced athletes can perform this workout as written. Less experienced athletes should modify the handstand push-ups and L pull-ups to develop strength and skill. Select a modification for the ring handstand push-ups that works the hollow body position. Watch Ring Handstand Push-Ups and The Air Squat from the CrossFit Journal prior to starting this workout.

Beginner
3 rounds for time of:
50 squats
20 dumbbell presses
20 ring rows
20-second accumulated L or tuck hang

Find a load for the dumbbells that allows you to complete 12 consecutive reps in the warm-up. Experiment with the foot position for the ring row. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete 10 reps without rest. If at any point you cannot complete two consecutive reps, move your feet back farther to decrease the difficulty. Try to start the L-hold with both legs straight. Tuck one or both legs to decrease the difficulty. Strive to finish the hang in two attempts or less.

Intermediate
3 rounds for time of:
75 squats
15 strict handstand push-ups
15 L pull-ups

Spend time practicing the push-up, dip and handstand positions on the rings. If you are able to complete one ring handstand push-up, consider starting each round with an attempt and finishing the set with regular, strict handstand push-ups. If at any point you are unable to complete one strict handstand push-up, finish the set with either ring dips or ring push-ups. If you become unable to perform one L pull-up, modify to regular, strict pull-ups or ring rows to finish. After the workout, accumulate 2 seconds in an L-sit for every L pull-up that was modified during the workout.

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