Friday, March 1, 2013

Hero WOD: Zeus


Three rounds for time of:

30 Wall ball shots, 20 pound ball

75 pound Sumo deadlift high-pull 30 reps

30 Box jump, 20" box

75 pound Push press, 30 reps

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Fair winds and following seas on your journey warrior!


  1. 38:28. Final round of back squats did 4. Racked. Did 4... Paused and tried to power through. Dropped the bar. It rolled and got jammed under a bench. Haha! Tried to clean the 80kg and failed. Had to remove 20kg to clean and re-rack. Lost 3 minutes by not working