Sunday 1/27/2019 - Sunday HERO WOD "Johnson"
Sunday HERO WOD
Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. He was assigned to the 402nd Civil Affairs Battalion, Tonawanda, New York.
Johnson first entered the Army October 31, 1980, as a North Dakota Army National Guardsman specializing in Army engineering. He enlisted into the Army National Guard for a five-year tour, earning his commission as a second lieutenant in 1986.
50 Push Press 95/65
150 Double Unders
50 SDLHP 95/65
100 Situps
MAIN WOD
M1:
Pull Complex - 14 Min Clock
Option A:
4 Deadlift
4 Power Clean
4 Hang Squat Clean
Build to a heavy UNBROKEN Complex
Option B:
3 Deadlift
3 Power Clean
3 FS Build to a heavy complex - DOES NOT need to be unbroken
Option C:
3 Deadlift
3 Power Clean
1 Front Squat
Build to a challenging weight - goes up only as form and position allow
M2: "Run forrest RUN!"
10 RFT
Option A:
200ft Shuttle
10 MBSC 30/20
Option B:
200ft Shuttle
10 MBSC 20/14
Option C:
200ft Shuttle
10 MBSC 14/10
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