Hero WOD “Joe”

Nov 19th, 2019

Category: CrossFit

Hero WOD “Joe”

Al – Smilin’ Sandbag Squats

Warm-up
2 Rounds
:20 on/:10 off
Jump Rope
Bar Facing Burpees
Jumping Squat
Hollow Rocks

Mobility
Calf Rolling
Lat Roling

HERO WOD (40 min cap)
“Joe”
10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Joe Lengel Jr

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

Level 3- 7 Rounds *Recommended
Level 2- 75|55, 7 rounds, 7, Reps, 25 Double Unders
Level 1- 65|35, 5 rounds, 7 Reps, 80 singles

Extra Work
12-10-8
Weighted Dip
Pendlay Row