Sunday 07/08/24

Workout

Warm Up

2 rounds
10 Squat Jumps 
10 Push Up to Toe Touch
5 Scap Retractions
5 Jump P.U. (or Kipping P.U.)
– Empty Bar – 
(3) Deadlifts
(3) Power Cleans (or Cleans)
(3) Push Presses
(3) Thrusters

WOD

“Gren’s”

AMRAP in 34 minutes
13 Thrusters (90/65 lb)
23 Deadlifts (90/65 lb)
9 Pull-Ups
17 Push-Ups

At the end of each round perform 1 Burpee for every “break” in that round as a penalty.  

[*Wear a Weight Vest (20/14 lb) - if you have it]

---

Background: 

This workout was designed by Coach Menard Maxence @maxence_cf of Rupella CrossFit  (Lagord, France).  This hero workout is dedicated to 13th Parachute Regiment Dragoons ADC Stéphane Grenier (French Special Forces), who made the ultimate sacrifice in combat on September 23, 2017, from fatal wounds he sustained in the Syrian-Iraq zone while on a classified mission.

This workout was designed by Coach Menard Maxence @maxence_cf of Rupella CrossFit @rupellacrossfit (Lagord, France).   The rep scheme signifies the date of his death.

To leave a comment type below then on the next screen type in your name and then click "comment as guest".