WOD

“Daniel”

METCON

50 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull Ups

Weight: 95/65

MASTERS

25 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
25 Pull Ups

Weight: 75/55

MOVE

35 Ring Rows
300 Meter Run
15 Thrusters
600 Meter Run
15 Thrusters
300 Meter Run
35 Ring Rows

Weight: 65/45

WOD GUIDANCE & GOALS
For the pull ups, do either a big set then chip away or chip away from the beginning with shorter breaks. The run is your rest. Shake out your arms and get ready for a straight set or at least 10 thrusters in a row. The thruster weight you choose should feel light. Again, use the 800m run as a shake out before your next set of thrusters. Rest on the run. For the last set of pull ups, chip away with smaller breaks. Target 20 minutes.

About Daniel:
Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” This Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006.

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HOME WOD

25 Push Ups
400 Meter Run
50 Squats
800 Meter Run
50 Squats
400 Meter Run
25 Push Ups

ENDURANCE

4 Rounds
400m hard, 800m moderate
rest 4 minutes