Friday 180713

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Complete for time:

1 Mile Run

Then 3 rounds of:

30 Burpees

4 Power Cleans, 155#/105#

6 Front Squats, 155#/105#

Then 1 Mile Run

If you have a vest or body armor, wear it.


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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.

The Hero WOD Josie.

You guys know we do a lot of Hero WODs at Evolve, and by now you understand how we feel about them. What we rarely see if how these WODs come about. Sometimes we don’t know where the rounds/reps/movements come from. Below is a piece from CrossFit Chula Vista about the origins of the Hero WOD Josie:

March 10, 2016, marks the one year end-of-watch anniversary for Deputy U.S. Marshal Josie Wells. Deputy Wells was shot and killed as he and other members of the U.S. Marshals Fugitive Task Force attempted to serve an arrest warrant on a double-murder suspect at the Elm Grove Motel in Baton Rouge, Louisiana. Shots were exchanged as the team attempted to take the man into custody and Deputy Wells was struck. He was transported to a local hospital by another Deputy U.S. Marshal but succumbed to his wounds a short time later. The subject was shot multiple times and died the following day.

Deputy Marshal Wells had served with the United States Marshals Service for four years and was assigned to the Eastern District of Missouri. He is survived by his expectant wife, parents, three brothers, and four sisters. His father and three brothers are all law enforcement officers.

Josie had become heavily involved in Crossfit while in the Eastern District of Missouri.

Upon Josie’s death, with the permission of Josie’s wife, several deputies within our Agency sent a formal request to CrossFit Headquarters requesting that an official hero workout be created in honor of Josie. Hero workouts are well known in the CrossFit community as being extremely difficult and taxing. The workouts are purposely challenging as they allow the individual completing the workout to reflect on the ultimate sacrifice made by the individual whom the workout is named after.

Until an official hero workout has been published by CrossFit Headquarters, DUSM Steve Linder and DUSM Karolina Duda devised a workout that combines Josie’s favorite CrossFit movements which will be completed in honor of Josie. We would invite those who would like to participate in completing the following workout to commemorate the life of DUSM Josie Wells:

“The Josie – 30406”
1 mile run with 20 lb vest

Followed immediately by 3 rounds:
30 burpees
4 power cleans (135/95)
6 front squats (135/95)

Ending with 1 mile run with 20 lb vest

Give your all today.

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