Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* Build to a 5RM in 20 Minutes.
Deadlift (5-Rep MAX w/ Double Overhand Grip)
Workout of the Day
* Choose a weight you can perform unbroken on the Deadlifts each round. Shoot for 3-4 rounds in the WOD.
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
RX Weights:
Deadlift (315/210)
Wall Ball (20/14)
[Scale 1]:
Weight (275/185)
[Scale 2]:
Weight (155/105)
Wall Ball (14/10)