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13
Jul

Friday 071417

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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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)

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