Choose a Hero WOD: Jerry For time:Run 1 mileRow 2KRun 1 mile U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. Luce Wearing a 20 pound vest, three rounds for time of:1000m Run10 Muscle-ups100 Air Squats Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device. He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine. Small Three rounds for time of:Row 1000 meters50 Burpees50 Box jumps, 24″ boxRun 800 meters U.S. Army Staff Sgt. Marc Small,...Read more

Ascending Ladder: 4-8-12-16-20 Back Squat, 135/93 Chest 2 Bar Pull-ups RIGHT INTO…. Descending Ladder: 20-16-12-8-4 Deadlift, 135/93 HSPURead more

WWPF – 38 Min cap 3 Rounds 60 DB Hang Cleans (partner hangs), 50’s/35’s 30 Toes 2 Bar, mix anyway 8 Alt Rope Climbs 2 Rounds 30 Alt Sandbag Ground 2 Over Shoulder 40 Sandbag Lunges, 100/75 (mix anyway) 1 Round Accumulate 4 Min Max Sandbag Hold (front rack) *Sandbag may not hit the groundRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then….. AMRAP 7 Minutes 7 Devil Press (2 dbs) 50s/35s 30 Double Unders And….. AMRAP 7 Minutes 200m Run 10 Burpee PullupsRead more

Press: 5 x 3 Then… 4 Min AMRAP 500m Row or ski Max Push-ups 4 Min AMRAP 500m Row or Ski Max Push Press, 95/63 4 Min AMRAP 500m Row or Ski Max HSPU 4 Min AMRAP 500m Row or Ski Max Floor Press, 135/83 *REST 2 MINUTES BETWEEN AMRAPSRead more