Wolfe Tribe Fitness – WOD
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
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