10.17.2020 Hero WOD "Mote"

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
tall plank knee to elbow x 5 each side
KB half kneeling windmill x 5 each side

reach thrus x 5 reps- https://youtu.be/HTIvqzYOEbg

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side

2.  Quadruped shoulder blade movement x 10 reps

3.  Quadruped lat stretch x 5/side

4.  Modified pigeon with rotation x 5/side

Barbell Warm up- 3 sets

empty bar, add light load for sets 2 & 3

5 clean grip RDLs

5 hang power cleans

5 push press

Mote
AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Power Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders


Background: This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2012, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.During the attack, SSgt Mote exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”Staff Sgt. Sky Mote posthumously received a Navy Cross for his actions.

The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit Mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”

The rep scheme signifies the date of Mote’s death, 8-10-12.