In honor of Veterans day we will be doing a Hero Workout today. CrossFit has developed a few very challenging workouts in honor of fallen soldiers. Today we will tackle “Josh.” Here is an old school video of Annie Sakamoto doing Josh in the original CrossFit gym in Santa Cruz CA- Annie S. does Josh
Strength WOD
A1) Back Squats 6/6/6/6
(use this as a warm up for the WOD, do not go heavy, keep it around 70-75% of your 1 RM)
WOD
“Josh”
For Time
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats (95/65)
30 Pull Ups
9 Overhead Squats (95/65)
18 Pull Ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq.
Coach Allie during the final wod at the charm city throwdown.