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Tuesday 7/17/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

20 jumping jacks

40' bear crawl

80' waiters walk, heavy KB

40' OH lunges

20 SDHP w/kb

10 push ups

5 strict pullups

Workout warmup:

Take 10 min to set up station and do 10 reps of each movement.


35 min time cap

This is a long wod today, embrace it, pace it, enjoy it, don't dodge it. You will be happy you did it!!!
3 Rounds for time of:

30 Wall-Ball Shots, 20/14

30 Sumo-Deadlift High Pulls, 75/55

30 Box Jumps, 20″

30 Push Press, 75/55

30 Calorie Row

30 Push-ups

10 Bodyweight Squats (back)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The "Zeus: Hero WOD was first posted on as the workout of the day for Tuesday, February 26, 2013 (130226).




bench press

2x5 @75% 3@80% 3@85% 2@90%


Pick two goats to work on for 10 min. 

Earlier Event: July 16
Monday 7/16/2018
Later Event: July 18
Wednesday 7/18/2018