Deadlift Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1
HERO WOD
“SCOTTY”
11min AMRAP:
5 Deadlifts 315/215 MRX 255/175lbs
18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′
17 Over the Bar Burpees
Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11min, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Dept for 6yrs. The Dept is home to a non-profit CF 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; & children, Dakota,Tyler and Aubrey (due Aug 2017).
Core Development
2×12 Reverse Rower Tucks
2×18 Wallball/Kettlebell Russian Twists
2×12 V-Ups
2×18 Dumbbell/Kettlebell Pullovers or 18 Calorie Ski Erg
2min Low Plank Hold
a) 225(5)-315(4)-365(3)-395(2)-415(1)-435(1)
b) 3+5 Rx
A: 365
B: 3 + 16 rx
A. T for Training
B. 3+19 rx
C. 🎒 then laundry after N8 called out 0600’s uncivilized smell.
A. 315
B. 4 + 1 rx
(Did yesterdays 2+84)
A. 405
B. 4+1
195(5)-245(4)-315(3)-345(2)-385-415
3+7 Rx
425
5+5 Rx
A. 425
B. 4 + 30 RX
225-275-315-365-405-405
3+29 rx
A. 395
B. 3+6 Rx
475
5+13 Rx+