On November 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
2 Rounds
Midline/Shoulder Activation
:30 Ipsilateral Dead Bugs
9 Scap Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
10 Slam Balls (20/14)
10R/10L Russian Twist (20/14)
“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
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m
* Athletes use 1 bar for all movement. Load your OHS weight first, then your DL weight.
Pre WOD Progression
3 Rounds/3 Reps Each
Deadlift (Light Load, Moderate Load, Working Weight)
KBS (Light Load, Moderate, Working)
OHS (Light, Moderate, Working Weight)
Burpees
200 M Run
Pull Ups
Box Jumps (Step Up, Jump, Jump)
DB Squat Clean (Light Load, Working Weight, Working Weight)
200 M Run
