Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

5 min Bike, Row, or Ski

2 Rounds of

– 10 Good Mornings

– 10 Lying Leg Swings

– 10 Lying Leg Crossovers

– 10 Air Squats with 3 sec pause at bottom

– 10 No Push Burpees

General Barbell Warm Up

– Work Up to Deadlift Workout Weight


Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Single Arm Overhead Carry, pick load, R 50 ft

Single Arm Overhead Carry, pick load, L 50 ft

15 Plank-ups