Warmup:

500 m row or 400 m run

Dynamic stretch:

CS/Dynamic stretch

B warmup:

1 round of:

5 shoulder kips on rig

10 KB swings, heavy

15 SDHP Heavy KB

15 goblet squats

15 single leg DL, each leg

40’ bear crawl

5+strict pull ups, use light band if necessary

150 m row, sprint

Workout Warmup:

We’re going heavy today, make sure we have those Hami’s warmed up!

On the two min 5 rounds of three Dl working up to workout weight

Workout:

Tillman

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015.

7 Rounds For Time

• 7 Deadlifts 225/155, 275/185, Hero(315/205 lb)

• 150 meter Sprint

• 15 Pull-Ups

• 45 seconds Rest

Endurance:

WOD: 4 RFT           

20 Wallballs

20 Step ups with KB held Goblet Style 24/16 single KB held in goblet squat position (Total Steps) 20”box for everyone

20 Burpees

200 Meter Sprint

Lift:

Your choice, you may want to take a rest after the heavy DL.

Skill:

Max set of MU’s in 3 min x 2