Happy Veteran's Day

Thank you to all of the veteran's for protecting our way of life. Today we honor you by doing a Hero Wod. 


Four rounds for time of:
22 Burpee pull-ups
185/125 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Post time to comments.


Competition Level:
Back Squat  155/115, else same

Performance Level:
4 RFT-
15 Burpee Jumping Pull-ups
95/65 Back Squat or 45% of 1 Rep Max, 15 reps
200m Run with 25/15 lb plate overhead

Fitness Level
4 RFT-
10 Burpee Jumping Pull-ups
10 Back Squat 65/45
Run 200m with 10/5 lb plate overhead 

1LT Walsh_th.jpg

Enlarge image

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Dan Bailey does "Walsh" - video [ipod] [mov] [720 HD]

CrossFit Level 1 

Front Squat 5-5-5
12 Min As Many Rounds As Possible (AMRAP)

12 Wall Balls
12 Push-ups
200m Run