WOD

12
Nov

WOD

CrossFit Fulshear – CrossFit

– Metcon: Hero workout ”Andy”
for Veteran’s Day today. There is no time-cap, but this will likely take between 30-50 minutes to complete. The original version of this workout uses a 20# vest to complete as Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once fatigue sets in. Loading is intended to allow you to work at a consistent rate, so make sure scaling is on point. Remember, just because Rx loads are light, the volume is very high so be smart.

Warm-up

Get all equipment ie. barbell, box perform AMRAP 8 of:

5 Deadlifts

5 Thrusters

10 Alt. Step-ups 100m Run

Metcon

“Andy”

For time:

25 Thrusters (115, 75)

50 Box Jumps w. step down (24, 20)

75 Deadlifts (115, 75)

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

Rx+:(Wear a 20# Vest)

L3: (95, 65)

L2: (75, 55) (20, 14)

L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run) *No time cap

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here