Tuesday, 7/7/20

CrossFit Juke Joint – CrossFit

Box WOD

A: Miron (Time)

5 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.
To learn more about Miron click here
(48min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 Shoulder press @a pair of 1Gal Water jugs or Dumbbells with mild weight

10 Bent over row with a pair of 1Gal Water jug or DB/KB

10 KB Swings with a 1Gal Water jug or KB/DB
Bent over row:

https://youtu.be/KozkYCpgOf0

DB swing:

https://youtu.be/uB-fq0HqGK0