Thursday, September 11, 2008

Hero WOD


Here is today's posted workout. Its a hero workout, or a workout named after a service man that gave his life for his country.


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 February 2007 at www.crossfit.com
"Josh"
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scale weight as needed, not reps. Give this one all the attention and effort it deserves. You can workout, he cant. Do some for him. Post times to comments. Have a great day, and on this day of days, Sept 11th, always remember that we fight for those who cant, and we STAND FOR SOMETHING GREATER THAN OURSELVES....LIBERTY.

1 comment:

Anonymous said...

Outstanding workout, it was much easier to overcome the pain that I was in by just looking at SSgt Hager and knowing that he gave his life for a great cause.
Headquarters company held company PT at 1000 and the workout was:
20/15/10 Sandbag Cleans with a 75 meter sandbag lunge in between each clean exercise. Following that rough workout we went for a 3.2 mile run in three different ability groups; cheetas, rabbits, and turtles.

Then Sgt Boerger, Capt Salm and I did the WOD.

Capt Salm and I scaled down the overhead squat weights down to 65lbs and knocked out all of the pull-ups.

Pretty sore and worn ot but getting back into the groove after a two week break. Once again Flip Flop Frank did not participate in the WOD.