Saturday, February 23 WOD

Today is a Partner WOD

Buy-In: 1000m row

Hero WOD: “LUMBERJACK 20”

  • 20 Deadlifts, 275/185lbs
  • 400m Run
  • 20 Kettlebell Swings, 2/1.5 pood
  • 400m Run
  • 20 Overhead Squats, 115/85lbs
  • 400m Run
  • 20 Burpees
  • 400m Run
  • 20 Pull-Ups
  • 400m Run
  • 20 Box Jumps 24/20″
  • 400m Run
  • 20 Dumbbell Squat Cleans, 45/30lbs
  • 400m Run

Cash-Out: 15 burpees as part of the 116 Royal Burpee Challenge Burpees!

The Rules:

  • Each pair gets one barbell, Kettle Bell and Plyobox
  • Rowing and Running can be split between partners
  • Clock starts at the row and finishes when both partners complete the 15 Cash-Out burpees

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.

 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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