11-21-14 “Lumberack 20”

Lumberjack 20

20 Deadlifts (275#/185#)
Run 400m
20 KB swings (70#/53#)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 KB or DB Squat Cleans (45#/25#)
Run 400m

(30 min time cap – Scale loads as well as runs/rowing distance so you can finish in the time cap)

Compare previous time HERE.

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.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers atcflumberjack.org.

“Remember that nobody will ever get ahead of you as long as he is kicking you in the seat of the pants.” – Walter Winchell

Published by Paul @ IoTA Fitness

I like exersise.

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