Saturday, May 13, 2017

12
May

Saturday, May 13, 2017

HERO WOD SATURDAY

“LUMBERJACK 20”

20 Deadlifts (RX – 275/185, Scale 1 – 185/135, Scale 2 – 135/95)
Run 400m
20 KB swings (RX – 72/53, Scale 1 – 53/35, Scale 2 – 35/26)
Run 400m
20 Overhead Squats (RX – 115/85, Scale 1 – 95/65, Scale 2 – 65/45)
Run 400m
20 Burpees
Run 400m
20 Pullups (RX – PUs, Scale 1 – Jumping PUs w/Kip, Scale 2 – Jumping PUs or Ring Rows)
Run 400m
20 Box jumps (RX – 24/20, Scale 1 – 20/16 or step @ 24/20, Scale 2 – Step-Ups)
Run 400m
20 DB Squat Cleans (RX – 50/35, Scale 1 – 35/20, Scale 2 – 20/10)
Run 400m

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.