Workout of the Day for Friday Nov 21, 2013
Athlete’s Choice – Hit a benchmark, do a wod you missed, make up your own wod, or do the 3 round wod below, or…or……if you need a hero – Walsh*.
Three rounds for time of:
15 Push up Burpee Box Jump overs, 24″/20″
10 Power Cleans, 135#/95#
10 Shoulder to Overhead, 135#/95#
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
*You don’t have to do 4 rounds or you can do it as an amrap.
Here is a video interview from the 2012 CrossFit Games with the founder of CrossFit, Greg Glassman.