CrossFit – Fri, Aug 4
American Fit Co Northwest – CrossFit
Warmup
4:00 AMRAP:
0:30 Bike or Row (increase pace every 0:10)
5/leg Reverse Lunges
5 Inch Worm + Push Up
Barbell Warm Up:
Down Up High Pull
Strict Press
Frankenstein Squat
Push Press
Squat Clean
Push Jerk or Split Jerk (athlete choice)
Prep for WOD – build to WOD weight
TUDER (Time)
(with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)
This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.
This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).
In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.
According to Susan, “Sean’s call sign was “Gang 3” hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was “Grace” , which lent some inspiration to the programming of “Tuder”.