Monday, September 3, 2012

Hero WOD

"Lumberjack 20"
20 Deadlift (275/185)
400 m run
20 kb swings (2/1.5)
400 m run
20 Overhead squats (115/75)
400 m run
20 burpees
400 m run
20 chest to bar pull ups
400 m run
20 box jumps (24/20)
400 m run
20 DB squat cleans (45/25)
400 m run
*This will be completed as a partner WOD.  While 1 person is working, their partner will hold a plank.  Both partners will complete the 400 m run

**On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX.  He killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29 of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22 of Bolingbrook, Illinois, and Spc. Kham Xiong, 23 of St. Paul Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.