Sunday 09/15/24

Workout

‘Warm Up

3 Sets 0:30w / 0:10r
Tight Kips Transitioning to Kipping Pull Ups (or Ring Rows)
Push ups (Neg. Down Explosive Up)
----Empty Bar----Front Squats
Push Presses

WOD

“TJ” (For Time)

Rx
10 Bench Presses (185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)
*Repeat until you have completed 100 Thrusters

 Advanced
10 Bench Presses (155/105)
10 Pull Ups (5 Strict/5 Kipping)
Max Thrusters (115/75)
*Repeat until you have completed 100 Thrusters

 Intermediate
10 Bench Presses (125/85)
10 Pull-Ups
Max Thrusters (85/55)
*Repeat until you have completed 90 Thrusters

 Scaled
10 Floor Presses (75/45)
10 Jumping PU
Max Thrusters (65/45) or (Double DB Thrusters 30/20)
*Repeat until you have completed 80 Thrusters

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Dedicated to United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, who died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir (Arlington, TX, USA).

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

The “T.J.” Memorial WOD was first posted on CrossFit Main Site as the workout of the day for Sunday, July 3, 2016 (“160703“).

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