Sunday 1/13/2019 - "Smette"

Sunday HERO WOD "Smette"

In honor of North Dakota Army National Guard Sgt. Keith L. Smette, 25, of Fargo, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq.

With a Partner:

4000/3000 M Row

While Partner A Rows, Partner B will perform as an AMRAP:

5 Toes to Bar

10 Wall Shots

15 Pushups


5 Sets:

DB Bench + DB Lunge

8 Single Arm DB Bench Per side

12 Stationary DB Lunge

Build to a heavy bench and heavy lunge

M2: "Kelly On Ice"


Option A:

500m Row

30 Box Jump 24/20"

30 Wallball 30/20

Option B:

500m Row

30 Box Jump 24/20"

30 Wallball 20/14

Option C:

500m Row

30 Box Step Up 20"

30 Wallball 14/10

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