GWM

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Trigger/Warm-up/Mobilise/Activate

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1) The Benchmark workout “Zeus”…

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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, 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.

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Posted by Pukie at February 26, 2013 5:00 PM

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Three rounds for time of:

30 Wall ball shots, (20 lb/ 14 lb)

30 Sumo deadlift high-pull (75 / 45 i.e. 34kg /20kg)

30 Box jump, (51 cm)

30 Push press (75 / 45 i.e. 34kg /20kg)

Row 30 calories (OR 40 SDHP 20 kg/13 kg)

30 Push-ups

10 Back squat (Body weight)

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Score = Time or Time Cap plus 1 sec/rep missed

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Time Cap = 30 min

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Scaling for “Zeus”:

2 Rounds for time with a time cap of 20 min

Reduce the loads and box height

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then…

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2) Work on your Mobility issues for 10 min – coaches to direct you specifically

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Featured Image – U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina (Image courtesy of CrossFit, Inc.)