July 29, 2022

Posted By: Christi

3 rounds for time of:

30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High-pulls, 75/55 lbs
30 Box Jumps, 20/16 in
30 Push Press, 75/55 lbs
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight
Goal: Sub 35 minutes
Cap: 40 minutes

“Neutral” option (if you need to dial back a bit)
3 rounds for time of:
30 Barbell Thrusters, 45/35 lbs
30 Sumo Deadlifts, 75/55 lbs
20 Row Calories
20 Strict Press, 45/35 lbs
20 Row Calories
20 Push-ups
10 Back Squats, pick load

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.

No way we could get through Hero month without hitting this up! If you haven’t done this one before…it is a grind. This workout is high in volume and on the longer side. The goal for this workout is sub 35-40 minutes. Adjust the movements and loading to meet the goal time domain. To finish this within the time domain of 35 minutes, each round will need to be completed within in 10-12 minutes. If you are feeling a bit beat up this week, take note of the “Neutral” option provided.