A: Dead Lift,
3 x 3
Same weight across all 3 sets.
B: Hero ‘WoD’ “Randy”
75 Snatches (35kg / 25kg)
CrossFit creates & then uses Hero WoD’s to honour those from all over the globe who have given their life in the line of duty whilst protecting others.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7th 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
They also act as benchmark tests to assess where you’re tracking. Compare this to 17/01/15. We did it at the end of a long triple met-con so bear that in mind when comparing times.
* You can snatch any way from the ground (squat, power, muscle, split), but make sure to fully extend at the top with feet in line.
Using the power snatch movement is by far the most efficient way of moving in this workout. *
** 12 Min Time Cap **
Post DL Load & “Randy” Time with any scaling if applicable to comments.