Friday 25 April WOD

HERO WOD FRIDAY!

“LUMBERJACK 20”

FOR TIME:
20 Deadlifts 275lbs
Run 400m
20 Kettlebell Swings 53lbs
Run 400m
20 Overhead Squats 115lbs
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups – outside sub will be hand release pushups
Run 400m
20 Box Jumps 24″
Run 400m
20 Dumbbell Squat Cleans 45lbs each – we will use kettlebells
Run 400m

Please note that the weights listed are RX for this hero WOD. We will have bars available at the following weights for this WOD and we will stagger start to get everyone through this WOD with our limited bars.

Deadlifts:
1 – 275lbs
2 – 135lbs
3 – 95lbs
4 – 85lbs

Overhead Squats:
1 – 115lbs
2 – 75lbs
3 – 55lbs
4 – 35lbs
Please scale to air squats or overhead squats with PVC if you are still working on form

For Dumbbell Squat Cleans, you can do the same exercise with kettlebells or you can sub medicine ball cleans.

Also, if time is also a factor, you can scale the run to 200m each.

LumberjackHeroes_th

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.

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