Dynamic Warm-Up – Mobility
Prepare  for..

A. WOD: “Otis”
Complete as many reps as possible in 22 minutes in Teams of 3  partner of like strength/skill for barbell purposes of:
1 Back squat, 1 shoulder press, 1 deadlift
2 Back squats, 2 shoulder presses, 2 deadlifts
3 Back squats, 3 shoulder presses, 3 deadlifts
Etc…
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc…
Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
squat, 1 push-up, 1 deadlift
squats, 2 push-ups, 2 deadlifts
squats, 3 push-ups, 3 deadlifts
Etc…
Use ½ body weight for the deadlifts.

Team Cool down + 100 Flutter kicks, every 20 stop. Do 1  Mobility hold for 20 sec each body part till finished with flutter kicks 5-7 minutes


Strongman:
Find heaviest Farmers walk x 25M

Then

25min
Farmers walk x 25M (20lbs less per handle)
Ski erg sprint x 10cal
Double KB snatch x 10 (greens/blue)

 

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