7/16/19

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HERO WOD: “LUMBERJACK 20”

For time:

20 Deadlifts (275lbs/185lbs)

400m Run

20 Kettlebell swings (70lbs/53lbs)

400m Run

20 Overhead squats (115lbs/75lbs)

400m Run

20 Burpees

400m Run 20

Chest to bar pull-ups

400m Run

20 Box jumps (24"/20")

400m Run

20 Dumbbell squat cleans (45lbs/30lbs each)

400m Run

At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others. U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

**Modify weights and movements as needed