Monday Workout: Labor Day “Lumberjack 20”

We will only have one class on Monday, September 2nd at 12 Noon due to Labor Day.

Today is an “open gym” format, so you can come in and make up a workout from the previous week or do the following workout:

“Lumberjack 20″ Hero WOD

For Time:

• Deadlift (275/185) x 20
• Run x 400m
• KB Swing (70/52) x 20
• Run x 400m
• Overhead Squat (115/75) x 20
• Run x 400m
• Burpee x 20
• Run x 400m
• Chest to Bar Pull-up x 20
• Run x 400m
• Box Jump (24/20) x 20
• Run x 400m
• DB Squat Clean (35/25) x 20
• Run x 400m

Notes: Use the same barbell for Deadlift and Overhead Squat if possible. Scale as needed.

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.

Compare to Here