New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

15 Banded Good Mornings

4 Squat Jumps

8 Push-Ups

Mobility

Couch – Pigeon

Ankle in lunge

Metcon

Metcon (Time)

“BERT – Hero WOD”

50 Burpees + 400m Run

100 Push-Ups + 400m Run

150 Walking Lunges + 400m Run

200 Squats + 400m Run

150 Walking Lunges + 400m Run

100 Push-Ups + 400m Run

50 Burpees

*Scaling* Cut 15-20 reps each move, but keep the run the same.
Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”