11-12-18 Donny Hero WOD

11
Nov

11-12-18 Donny Hero WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 sec each:

Jumping jacks

High knees / butt kicks

Leg swings

Quad stretch

Active Spiderman

Squat hold + toe touch

Push-up to Down Dog

Walkouts

Warm-up (No Measure)

Glute Activation:

Monster Walks

Lateral Side Steps

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

5 Deadlifts

Metcon

Metcon (No Measure)

Workout rehearsal, at workout weight:

4 Deadlifts

4 Burpees

3 Deadlifts

3 Burpees

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Metcon (Time)

Donny (Scaled Version)

For time:

21-15-9-9-15-21

Deadlifts 155/105#

Burpees
Other scaling options:

135/95#