Hero Saturday 9/28

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Warm Up 

A- Mash calves & hips

B- Clean Warm Up

Band rack stretch

Banded overhead shoulder circles + band pull aparts

The bar behind neck force-extension both directions

(Add overhead if necessary)

Front squats

The clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Cleans

WOD

Josie

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

  30 burpees

  4 power cleans

  6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.