Friday 7/04/2014

Happy 4th of July

Class at 9am and 10am! Let’s make this huge.

LumberJack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (95/65)
Run 400m

Story about this “Hero Wod”
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 Fitnessters in the 20th Engineer Battalion, home to Lumberjack Fitness.