Sunday November 18, 2018 - Unilateral All Day

November 18, 2018

 

SUNDAY HERO WOD

 

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

 

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

 

20 Min AMRAP

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

 

 

M1:

6 Sets: Rear Foot Elevated Split Squat

@3331 Tempo - Do Not let knee touch floor

8 Reps per side @70% of 8 Rep Max

 

M1.2: (Super Set with M1)

:20 Sec Max Effort Push ups(Do not have to be unbroken)

 

M2: 8 Min AMRAP

4 Right Side KB Clean

4 Right Side KB Front squat

4 Right Side KB Thruster

4 Left Side KB Clean

4 Left Side KB Front Squat

4 Left Side KB Thruster

 

Choose weight you can manage as unbroken as possible