Workout of the Day

WOD Fri-YAY 7/21/17

Gymnastics:
a. 5x3 False Grip Ring Pull-ups @ 3-2-1 Tempo. Set up false grip, free hang, flash at the bottom, pull so thumbs touch chest, hold for 2 count, negative for 3 count. Scale to 5x3 chin-ups on bar with same tempo. Use band to assist tempo work, or ok to scale to 1-2 reps. Will work to get 5 sets of 3 in a row.

b. 5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale with bands or 5x5 with the just the negatives if driving out of the dip is difficult.

MetCon:
"Scotty"

AMRAP 11:
5 Deadlifts (315/205),
18 Wall Ball (20/14),
17 Burpees-over-bar (lateral).

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).

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443