2 rounds


8 walk outs

8 elbow to instep + rotation

8 single arm kettle bell swings

8 kettle bell strict press (each side)


Review complex and have athletes warm up to about 50% of Clean and Jerk and start from there



-Strength-



Every 2 min x 8 sets


*Building in weight


***Complex***


1 power clean

+

1 hang squat clean

+

1 squat clean (floor)

+

1 jerk



-WOD-


15 minute cap


“JT”


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.


"JT" was CrossFit's very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July 6, 2005


21-15-9


HsPu

Ring Dips

Push-ups


**Scaled version**


Strict Ring Dips (Banded if need)

Bench Dips

Push Ups