CLAIRE and ZACH
WARM-UP:
Row or Bike 5 min.
1/2 Tabata > Arch Hollow Swings, PVC OH Squat, Sit-ups
Dynamic Stretch
STRENGTH:
Reverse Hyper / Hip Thrust
(15+10)4
HERO WOD: “JOSH”
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
Background: Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
The “Josh” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, February 26, 2007 (070226).
ICING:
Put a buck in the Hero WOD Jar.
KOT – Tib Raises w/band 20 Reps each leg.