Warmup:
500 m row or 400 m run
Mobility:
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.
Workout:
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!!!
Zeus
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 crossfit.com as the workout of the day for Tuesday, February 26, 2013 (130226).
Endurance:
Zeus
lift:
bench press
2x5 @75% 3@80% 3@85% 2@90%
Skill:
Pick two goats to work on for 10 min.