Josie hero wod – Thu 6.21.18

 In W.O.D.

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.

Skill: movement review and warm up

Conditioning:  Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.


Related:
• The Burpee


Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.


Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

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