10/23

Warm Up

500 m Row

25 PVC Push Press

25 PVC OHS

25 PVC Pass Thrus

25 Push Ups

25 Sit Ups

Dynamic:

    Lunges

    Butt Kickers

    Quad Pulls

 

HERO WOD FRIDAY

“Zeus”

3 Rounds for Time

30 Wall Balls (20/14)

30 Sumo Deadlift High Pull (75/55)

30 Box Jump (24/20)

30 Push Press (75/55)

30 cal Row

30 Push Ups

10 Back Squat @ Body Weight

 

US Army SPC David Hickman

Age 23, of Greensboro, NC

2 BN 325th Airborne

2nd BDE Combat Team

82nd Airborne, Ft. Bragg, NC

KIA 14 November 2011

Baghdad, Iraq

Survived by his wife, Calli

Parents David & Veronica and brother Devon

WORKOUT OF THE DAY