“Functional Upper Body Strength Index Test”
Rest as needed then,
CrossFit Hero Workout “DT”
Five rounds for time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions
Note: For the “Functional Upper Body Strength Index Test” find your 1 Repetition Max effort Bench Press. Immediately following, complete one maximum set of Pull-ups. Your Functional Upper Body Strength is the weight of your 1RM Bench Press multiplied by your max set of Pull-ups. Compare to February 24, 2014, and June 25, 2014. A record only takes 1 more Pull-up and 5lb. on the Bench Press. You can do it! For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor 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 one-year old son T.J. Compare todays effort to May 19, 2014, April 21, 2014 and June 23, 2014. The will be a 15:00 time cap on “DT” today.
Kelly and Maya are STRONG(HER)
Congratulations to Maya who achieved her first Seated No-Leg L-Sit Rope Climb!
Today is the first Warrior Body Zen Mind Yoga Practice with our new extended family from the Santa Cruz Veterans Center. Today’s practice is from 10:00 AM to 11:00 AM and meets at our Krav Maga studio. Welcome to CrossFit Amundson!