WOD
"Josie"
For time:
1-mile Run
Then, 3 rounds of:
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)
Then, 1-mile run
*Wear a 20lbs/14lbs vest if you have one.
**Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx'd loads should attempt this workout with a weight vest today
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
This "Josie" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018.
