September 3, 2018

Warm up

Foot drills 70′ each

Then

70′ each of

Walking hip flexor

Walking hamstring

Lunge and reach

WOD

Josie

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.

This “Josie” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018.

For Time

1 mile Run

Then, 3 Rounds of:

30 Burpees

4 Power Cleans

6 Front Squats

Then, 1 mile Run

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