Mobility

RBM Stretch

Tricep Door Stretch

10 Pass Throughs

10 Good Mornings

10 Trunk Twists

10 Forward Arm Swings

 

Warm up:

200m run

5 Burpees on plate

15 ground to overhead w plate

15 cal row

5 Burpees over the rower

20 high knees (2 count)

 

Skill: EMOM x 6

Odd: 2 Negatives with a 3 sec hold with chin over bar (the top) AND 1 strict Pull Ups AND 2 Kipping Pull Ups

 

Even: 10 Sec Hollow Hold with PVC (Shoulder blades off the ground) with 3 second rest between holds.

 

-S1: 3 Negatives and 2 pull ups with feet on box using barbell in rack.

-S2: 3 Negatives on Ring and 4 ring rows

-RX+: 3-4 Weighted Pull ups or L-Sit Pull Ups

 

WOD: “Lumberjack 20”

For Time: 30 min Time Cap:

20 Dead Lifts 275/185

400m run

20 American KB Swings 70/53

400m run

20 Overhead Squats 115/75

400m run

20 Burpees

400m run

20 Chest to Bars

400m run

20 Box Jumps 24/20

400m run

20 DB Squat Cleans 45/35 (may substitute 115/75 barbell squat cleans)

400m run

 

 

 

 

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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