Happy President's Day! Bubble is on holiday hours (0800-1700), so as has become tradition...
Holiday Hero WOD“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Dedicated to Army SFC Daniel Crabtree, killed in Al Kut, Iraq on Thursday 8 June 2006. A Special Forces Weapons Sergeant (18B), Dan was assigned to B Company, 2d BN / 19th SFGA(A), and deployed with 2d BN, 10th SFG(A). Dan was also a civilian police SWAT officer with the Cuyahoga Falls (Ohio) Police Dept. He is survived by his parents, his wife, Kathy, and his daughter, Mallory.
Strength (optional)
Shoulder Press 5-3-1 at 65-75-85%
Rest 2 minutes between sets
Post loads and results to whiteboard and comments.
Coach's Notes. (gym opens at 0800...warm up and bar setup before a WOD brief at 0820)
Hero WODs -- never easy, usually humbling. Today we pay homage to SFC Crabtree. When you want to ease up and take that extra rest, dig deep and press on. More on Daniel from his friends and family here.
Based on turnout, plan to pool thruster bars. Can stagger start if needed, or just partner up on a bar and push each other by trading off matching sets. Scaling -- check out recommendations from BrandX and discuss with a trainer to come up with a plan that will let you finish in ~20 mins. Some options below:
- Pullups. Reduce reps (35 or 25) and if needed, scale the movement (bands or inverted ring rows). Jumping pullups are OK at reduced reps, but NO NEGATIVES.
- Thrusters. Keep the rep scheme, reduce the weights (75/55 or 65/45)
- Run. Halve the distance (200/400/200).