The WOD - TUES, 01MAY12

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, 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.





Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

WOD:

"Lumberjack 20"
• 20 Deadlifts (275lbs)
  
• Run 400m
  
• 20 KB swings (2pood)
  
• Run 400m
  
• 20 Overhead Squats (115lbs)
  
• Run 400m
  
• 20 Burpees
  
• Run 400m
  
• 20 Pullups (Chest to Bar)
  
• Run 400m
  
• 20 Box jumps (24")
  
• Run 400m
  
• 20 DB Squat Cleans (45lbs each)
  
• Run 400m
  
  

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