12.26.19 Workout of the Day

Christmas Week Schedule
Monday: Regular
Tuesday/Christmas Eve: “12 Days of Christmas” Morning classes only, 530,630,715,830,930
Wednesday/Christmas: Closed
Thursday-Saturday: Regular Schedule

CrossFit and ICT

Hero “Gallant"

For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups
-40 minute cap-

Scaling Options
1. Partner up, run together, and partition the reps evenly.
2. Complete wod solo without the medicine ball.
3. Substitute Burpee KBS for Burpee Pull-up.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.