1.23.2014

HERO WOD: "TK"


Warm Up:
1 mile run or Row
3 mile Bike


AMRAP= 20 minutes:
8 Strict Pull-ups
8 Box jumps, (36")
12 Kettlebell swings (70/50#)

"Anything in life worth doing...is worth over-doing..." -Lone Survivor

TK_Hero_th.jpg

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Phil said...

1 mile run

8 rounds + 6 pull-ups RX

Close-grip bench: 5x5
175-175-185-185-185

Phil said...

1/24/14

EMOTM for 10 minutes..
8 Thrusters @ 115

1/25/14

Clean and Jerk: 8-7-6-5-4-3-2-1-1
165-175-185-195-205-215-225-235-245(f)

14 min AMRAP of:
12 deadlifts @ 155
10 burpees
8 toes-to-bar

8 rounds + 26

29 MU's..untimed (sets of 2's and 3's)

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