07.18.2020 Hero WOD "Josie"

Warm Up
3 rounds of:

10 banded monster walks each direction
10 walking lunges- 5 each side
5 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat

5 empty bar hang power cleans



Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps

4. Spiderman rocks x 8 reps/side


WOD
Josie

For Time
1 mile Run

Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)

Then, 1 mile Run

Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time 
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 115 lb.
Women: 75lb.

Beginner Option
For time 
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.

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.

This "Josie" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018.