FRIDAY 180713

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CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

For Time:

15 Shoulder to Overhead (165/115)

15 Bar Facing Burpees 

30 Calorie Row 

10 Shoulder to Overhead (165/115)

10 Bar Facing Burpees 

20 Calorie Row 

5 Shoulder to Overhead (165/115)

5 Bar Facing Burpees 

10 Calorie Row 

 

WEDNESDAY 180704

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CONDITIONING:

Coaches Choice

WORK CAPACITY:

"Josie"

For time, wearing a 20lb vest

Run 1 Mile

Then, 3 rounds of:

30 Burpees

4 Power Cleans (155/105)

6 Front Squats 

Then, Run 1 Mile

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.