Conditioning†:
MPCF Hero Board WOD
“Lumberjack 20”*
20 Deadlifts (275/183)
Run 400m
20 Kettlebell Swings (72/53)
Run 400m
20 Overhead Squats (115/73)
Run 400m
20 Burpees
Run 400m
20 Chest-2-Bar Pull-ups
Run 400m
20 Box Jumps (24/20″)
Run 400m
20 Double Dumbbell Squat Cleans (2×50/35)
Run 400m
For Time
*On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, Tennessee, 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 eleven of the wounded, were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
†Levels:
- Intermediate/70+ Advanced: Same reps/distance, (215/143) DL, (62/45) KB, (95/63) OHS, Chin-over-bar PLU, (20/16)” box jumps, (40/30) DBs
- Beginner/70+ Scaled: 16 Reps/300m Run, (175/118) DL, (53/35) KB, (80/53) OHS, banded pull-ups or ring rows, (20/16”) box step-ups, (35/25) DBs
Post results and experiences in the comments
44:14
400m run
118lb DL
1200m bike
35lb KB
400m run
22lb OH squat
500m row
3 kipping pull-ups then green/orange banded pull-ups
400m run
20” box step ups
500m row
25lb Dbl DB Sq cleans
400m run
27:16 Rx (0:46 PR!)
32:03 Rx
Legs felt heavy from the start. I did OHS unbroken, 7/6/7 on sq cleans. Legs complete shot for the final run. 😫
32:34 Rx
33:33rx
DL: 8/6/6
KB: 8/6/6
OHS: 13/7
C2B: 3/3/3/3/3/3/2
DB clean: 5/3/5/7