Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 35 Minute Time Cap
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Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.
Big Sexy (Time)
5 Rounds of:
6 Deadlifts (315/215)
6 Burpees
5 Cleans (225/155)
5 Chest to Bar Pull-Ups
4 Thrusters (155/105)
4 Muscle Ups
[Scaling Suggestions]:
[Scale 1]:
5 Rounds of:
6 Deadlifts (275/185)
6 Burpees
5 Cleans (175/120)
5 Chest to Bar Pull-Ups
4 Thrusters (125/85)
2 Muscle Ups
[Scale 2]:
3 Rounds of:
6 Deadlifts (155/105)
6 Burpees
5 Cleans (125/85)
5 Pull-Ups or Barbell Pull-Ups
4 Thrusters (85/60)
4 Ring Dips or Ring Push-Ups