Daily WOD – Jul 4, 2020

Partner “Bert”

In teams of 2, for time:

• 50 burpees
• 400-m run
• 100 push-ups
• 400-m run
• 150 walking lunges (sub: reverse lunges)
• 400-m run
• 200 squats
• 400-m run
• 150 walking lunges (sub: reverse lunges)
• 400-m run
• 100 push-ups
• 400-m run
• 50 burpees

*The Rx Hero WOD is designed to be performed solo, but we are doing this as a partner WOD today. See notes below.

Time cap: 40 minutes

WOD Notes: U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, 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. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori. 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. We will be performing this hero WOD in teams of 2 today. Partners will run all of the 400s together, but will share/divide the burpees, push ups, lunges, and squats (1 person working at a time). Partners are expected to maintain 6′ distancing unless they share a household. If you are performing this workout by yourself, we recommend cutting the burpee/push-up/lunge/squats in half.

Gear Notes: Remember to bring: a towel/mat to lay on the ground, water, and a mask! Masks are not required outside, but they ARE required in the bathrooms.

Guest Notes: Today’s workout is free for ICA members and guests. Guests must pre-register to reserve a spot in class.