The WOD - SAT, 27APR13

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

Warmup:




The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is an effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: "KLEPTO" 4 RFT:

Rx
• 27 Box jumps, 24"
  
• 20 Burpees
  
• 11 Cleans, 145/102#
  
  Scaled
  
• 27 Box jumps, 20"
  
• 20 Burpees
  
• 11 Cleans/Power Cleans, 115/80#
  
  Novice
  
• 20 Box jumps, 18"
  
• 13 Burpees
  
• 8 Power Cleans, 85/60#
  

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