Tuesday, March 5, 2013



Three rounds for time of:
30 Wall Balls (20/14 to 10′)
30 Sumo Deadlift High-Pull (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Calorie Row
30 Push-Ups
10 Body Weight Back Squat

As CrossFitters we do Hero WODs to honor and remember those who have fallen giving their lives in service to our country.  The small bodily discomfort that we feel while doing these WODs is nothing compared to the suffering that the families of these Heroes have had to endure.  It is a blessing and a gift to be healthy and able-bodied; today and every day we do a Hero WOD we put this gift to work as a way of saying thank you and we remember.

We will discuss approporiate scaling options in class.  Please be prompt to class, and expect to warm up, go over standards, and roll right in to the WOD.

U.S. Army Specialist David E. Hickman

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

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