Workout of the Day 10 August 2019

“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click hereRun will be out the gym and up prospect rd; turnaround at cone.

Scaling - reduce reps - for example - halve the reps of the movements and the run

25 Burpees
Run 200m
50 Push-ups (knee push-up)
Run 200m
75 walking lunges
Run 200m
100 squats
Run 200m
75 walking lunges
Run 200m
50 Push-ups
Run 200m
25 Burpees

Extra Training

Snatch Balance
3-3-3-3-3

Log your Results via your WODIFY account

Workout of the Day 2 August 2019

7 rounds each for time:
Row 250m
Run 100m (50m turnaround point)
10 Toes to Bar

Work in groups sharing a rower. Each grab your phone or a stop watch to time your effort. Rest while the people in your group work, but once the rower is free again jump on. Record time for each interval> Go hard.

Scale the TTB to Hanging knee raise or ab-mat sit-ups

Extra Training

3 Position Clean
1-1-1-1-1
Floor, hang, high hang

Log your Results via your WODIFY account