W

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1) Pause Front Squat

3-3-3 (85% of 1RM)

* Pause for 3 counts at rock bottom

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then…

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2) The Hero WOD “DT” –

5 rounds for time of:

12 Deadlifts, 155/105 lbs (70,3 kg / 47,6 kg)

9 Hang Power Cleans, 155/105 lbs (70,3 kg / 47,6 kg)

6 Push Jerks, 155/105 lbs (70,3 kg / 47,6 kg)

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Record your Benchmark Score!

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Time Cap 20 min

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

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

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