Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
10 Russian Kettlebell Swings
15 Medicine Ball Squats
10 Perfect Burpees

Strength:

Snatch Grip Deadlift 5RM

WOD:

“Scotty”

AMRAP 11:
5 Deadlifts, 315#/205#
18 Wall Ball, 20#/14# to 10′
17 Bar Facing Burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Extra Work:

600m For Time

TIMECAP: 9:00