Lumberjack 20
20 Deadlifts (m - 275# / w - 190#)
Run 400m
20 KB swings (m - 2 pood / w - 1.5 pood)
Run 400m
20 Overhead Squats (m - 115# / w - 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (m - 45lbs each / w - 30#)
Run 400m
20 Deadlifts (m - 275# / w - 190#)
Run 400m
20 KB swings (m - 2 pood / w - 1.5 pood)
Run 400m
20 Overhead Squats (m - 115# / w - 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (m - 45lbs each / w - 30#)
Run 400m
First, I need to thank everyone that made tomorrow's WOD possible. We have a fantastic box with great people who tirelessly work to make things happen. A huge thank you to everyone for their time, effort and money in helping pull this thing off - you guys ROCK!
Tomorrow is the day we honor our fellow CrossFitters and Soldiers who were murdered by a bastard, coward, terrorist. Come out and join us for this WOD, do it with us, cheer us on but come out and show your support. Let's send a big F U to Nidal Hasan tomorrow that he can hear from his hospital bed at BAMC; let's show him that he, like all terrorists, was unsuccessful in breaking our resolve and all the cowardly act did was make our community stronger.
4 comments:
This WOD will be painful...especially after a 12 hour shift...but that is the difference of running a half marathon after a 12 hour night shift huh? It will be so painful that Hasans mother will prolly feel it. I hope he poops and sits in in for a month. now that would not be good medical care. but F him.
Very nice, Les!
Our group here in Longmont, Colorado just completed this newest Hero WOD together. It was freezing for the runs, the weight was heavy, but pain is temporary, the loss of your comrades is forever. We salute them, and you for your continued service and sacrifice. THANK YOU!
And may that Hasan fuckstick rot in his own crap, as is the least he deserves!
Thanks Walden! I concur!!
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