Posted on

11 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements and Find a Partner!

WOD: Bert (Time)
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

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.

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.

Stimulus/Focus: This is a Hero WOD we have never done. You’ll see it in the future as an individual WOD. Today it will be partner-style, with work-rest on everything except the runs. See what how far you can get in 45 minutes. The next time we take it on you’ll be on your own with no time cap. ðŸ™‚

Cool Down: Partner Choice