LUMBERJACK 20 MEMORIAL WOD

warm up

45# ohs x 10

push ups x 20

abmat sit ups x 30

air squats x 40

double unders x 50

deadlift warm-up:

10-8-6-4-2

ramp up accordingly

workout

LUMBERJACK 20 MEMORIAL WORKOUT

275# deadlifts x 20

400m run

2pood full kb swings x 20

400m run

115# ohs x 20

400m run

burpees x 20

400m run

c2b pull ups x 20

400m run

24" box jumps x 20

400m run

95# squat cleans* x 20

400m run

*substituted in place of 45# db squat cleans due to lack of equipment

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded. The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357. Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."