Sat Dec 2 "Scotty"

Move

1) 5 Deadlifts: Build to technical load

2) 11 Minute AMRAP:

5 Kettlebell Deadlifts
7 Goblet Squats
9 Burpees

Train

1) Deadlifts: 3 x 5 building (start at 78%)

2) “Scotty”

11 Minute AMRAP:
5 Deadlifts @ 315/225
18 Wallballs @ 20/14
17 Burpees Over Bar

Stimulus

1) Build to 78% and then do two additional sets while continuing to build. This should be touch-and-go with no risk of failing (leave a rep in the tank)

2) A heavy barbell (no more than 70% of your 1RM, must be able to maintain 1-2 sets max) with lots of reps of wallballs and burpees. Most of the time will be spent on these two movements, pace to complete a round every 3-4 minutes.

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.