KALSU – Hero WOD

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

WOD

[EMOM] – For Shortest Time

Repeat the following 1 minute set until 100 Thrusters have been performed:

–  5 Burpees.
–  Max rep Thrusters @ 135 / 85 lbs

Scaled weights are:  95 / 65 lbs  ( M / W )

CROSSFIT TOTAL

Your goal is to find out your 1 REP max through 3 attempts at each lift.

BACK SQUAT 1-1-1

PUSH PRESS 1-1-1

DEADLIFT 1-1-1

STRENGTH

Bench Press 5-4-3-2-1  (Climbing in weight each round)

WOD

EMOM x 6

odd – 5 deadlifts 315/225
even – 75 double unders

Coaches Choice for CORE!!!!!

STRENGTH

EMOM x 10

Mins 1-5 – 3 clean and jerk @ 135/95

Mins 6-10 – 3 snatches @ 135/95

WOD

5 Rounds for Time

25 Calorie Row
16 Chest To Bar Pull Ups
9 Hand stand push ups