Partner Lumberjack
Today’s wod is a variation of a hero wod. We have modified it slightly for equipment and partner purposes. Show up with a teammate or grab one when you get there.
Here is the story that led to this workout:
On Nov. 5 2009 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.
Workout of the Day(WOD) 6/1/13:
“The Lumberjack 20” -Partner Style
- 20 Deadlifts (275lbs, 185))
- Run 400m
- 20 KB swings (53,35)
- Run 400m
- 20 Overhead Squats (115,75)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24,20)
- Run 400m
- 20 Squat Cleans (115,75)
- Run 400m
The individual movements can be split however you would like. One partner will be working at a time on each before moving to the run. The 400 meter runs must be completed together.
Example: Josh and I are partners. I perform 10 deadlifts while Josh waits. Then he does 10 deadlifts and we both head out the door for the run. We continue this throughout the rest of the workout. Finishing with a 400 meter run together.
*Post WOD times to comments.
Add Comment