Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of;

10 goblet squats

10 KB Swings

10 push ups

5 strict pull ups

Workout Warmup:

5x3 HC&J, work up to something heavier than your work out weight.

Workout:

DT

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

5 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

Endurance:

400 M run buy in, then

2 rounds
25 slam balls 30/20
Run 150 meters w/sandbag blue/red
25 burpees
Run 150 meters w/sandbag
25 sandbag lunges blue/red
Run 150 meters w/sandbag
25/18 cal row
Run 150 meters w sandbag
25 v-ups

Lift:

Strict Press:

Sets of 5-4-3-3-2-2

1st set should be approx. 75%, add weight each round. 

Skill:

5 sets of 5 of:

5 + supinated grip pullups

10 strict dips