Tuesday 20, June 2017

Warm up:
Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

Ready:
8 min EMOM
20 bicycle sit ups e/s
Hollow hold remainder of minute

Strength:
Deadlift
5-3-1+
75/85/95% of your 90%

Metcon:

"Scotty"
11 min AMRAP
5 deadlifts 142.5/90kg
18 wall balls 20/14lb
17 over bar burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).