Friday June 19, 2014

HERO WOD

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, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Warm up
Stretch
Run 400m (outside)
2 rounds of
    5 chest to bar pull ups (C2B/CTB)
    5 overhead squats (HS)
    5 burpees
    5 box jumps
    5 DB cleans

WOD

"Lumberjack 20"
   20 Deadlifts (275lbs)
   Run 400m (outside)
   20 KB swings (2 pood)
   Run 400m (outside)
   20 Overhead Squats (115lbs)
   Run 400m (outside)
   20 Burpees
   Run 400m (outside)
   20 Pullups (Chest to Bar)
   Run 400m (outside)
   20 Box jumps (24")
   Run 400m (outside)
   20 DB Squat Cleans (45lbs each)
   Run 400m (outside)

**compare to Friday Jan 24, 2014