Lifting tonight and chipper this am…. Stephanie and Niki getting ready
for the OPENS….
Chipper Tuesday “HERO” WOD
“LUMBERJACK” Coach assigns time cap
- For Time
- 20 Deadlifts (275/185 lb)
- 400 meter Run or 20ps mountain climbers
- 20 Kettlebell Swings (2/1.5 pood)
- 400 meter Run or 20ps mountain climbers
- 20 Overhead Squats (115/75 lb) or front squat
- 400 meter Run / 20 ps mountain climbers
- 20 Burpees/ box
- 400 meter Run/ 20 ps mountain climbers
- 20 Chest-to-Bar Pull-Ups/ rings – bands
- 400 meter Run/ 20 ps mountain climbers
- 20 Box Jumps (24/20 in) start small
- 400 meter Run/ 20 ps mountain climbers
- 20 Dumbbell Squat Cleans (45/35 lb)MW
- 400 meter Run/ 20 ps mountain climbers
On November 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.
The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).