Friday, August 10th, 2018

Coach led warm up:

Foam roll


WOD:


“Josie”

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

  30 burpees

  4 power cleans

  6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

Post time to comments.



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.


Post wod recovery:

1000m row (easy pace)

Stretch