WOD

9 . 24 . 20

EMOM 20

Odd row 15 / 12 cals

Even 5 ring muscle ups

Scale muscle ups with pull ups and dips

WOD 9 . 23 . 20

Every 15 seconds for 10 min

1 rep

Squat clean and jerk

Pick a weight and stick to it for 10 min. Should be tough.

Cash out

Relay races

run 100m x 3

250 x 2

400m x 1

250 m x1

100m x 1

9 . 22 . 20

For time

Buy In 70 cal row

Immediately into

7 rounds

7 deadlifts 225 / 155

7 box jumps 30 / 24

WOD 9 . 21 . 20

3 rounds

21 thrusters 115/75

21 ctb pull ups

scale to finish within 15 minutes.

9 . 18 . 20

AMRAP 16

4 power snatch 115 / 75

8 pistols ( scale with lunges )

12 push ups

9 . 17 . 20

7 x 2 min rounds

Run 250m

Max calorie Bike

Rest 2 min

WOD 9 . 16 . 20

A.

Back squat 7 x 3 building

Cash out

B.

100 OHS 75 / 55 for time

every drop run 100m

10 min CAP

WOD 9 . 15 . 20

5 Rounds for time

21 cal row

15 pull ups

9 burpee box jump overs 24 / 20

20 min CAP

Wod 9 . 14 . 20

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009.

10 min AMRAP

12 deadlifts

9 hang power cleans

6 push jerk

155 / 105

WOD 9 . 11 . 20

2 Rounds

800m Run

30 toes to bar

30 Russian KB Swings 70 / 53