Wed Nov. 6 "Scotty"

Move

2) AMRAP 11
6 Deadlifts @ Moderate Load
9 Wallballs
12 Burpees Over the Bar

Train

1) Back Rack Reverse Lunges: 4x10 (5/side)
Build in weight over 4 sets.

2) Scotty

AMRAP 11
5 Deadlifts (315/225)
18 Wallballs (20/14)
17 Burpees Over the Bar

Stimulus

1) The lunges today will be to focus on unilateral stability. Each rep you will be stepping back alternating legs to touch one knee to the ground. Focus on core stability and maintaining pressure throughout the lifts.

2) This is a repeat Hero Wod from 12/2/23. These deadlifts are quite heavy today so pick a challenging load to tackle the small set. Wallballs should be broken up earlier than later, taking roughly 1 minute or less. You can choose to perform lateral or bar facing burpees, moving at a steady pace throughout. Aim to complete roughly 3 rounds!

Extra Credit

3 Sets: 10 Chest supported Incline Y-T-I Complex
*Use a light weight to maintain full sets

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.