WOD

“DT”

METCON

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 155/105

MASTERS

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 115/75

MOVE

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Classic CrossFit Hero WOD! Each round of today’s weightlifting triplet will take around :60 to complete. Yes, some of you may complete this workout in less than ten minutes, and others it may take closer to fifteen minutes (15 being the cap.) SO, when you choose a weight make sure the deadlift feels light, the hang clean is moderately heavy (you may have to break the set of nine into 6/3 or 5/4), and the push jerk is heavy (first round unbroken, then you may have to break them into 3/3 or 4/2.)

“DT” gets grippy! You’ll notice each movement builds up on the last, so to save your grip, break the deadlifts at rep eleven for a quick shake out, then pick up the bar for rep twelve. You’ll then be in position to go right into eight of the nine hang cleans. Again, drop the bar after eight reps for a quick shake out before establishing the hang again for rep nine. Then aim to do all six push jerks straight. Target sub 10 minutes.
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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HOME WOD

5 Rounds
12 Sit Ups
9 In+Outs
6 Jumping Lunges

ENDURANCE

Rest