HERO WOD: SMALL

CrossFit Boro – CrossFit

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

View Public Whiteboard

L2 Skill/Strength

2 CLEAN PULLS +

2 SQUAT CLEANS +

2 JERKS

12/10/15 (No Measure)

Hip capsule mob

https://www.youtube.com/watch?v=SE-yVP691SA start at 3:10-3:50

250m row

10 BJ

10 burpees

A: Back Squat (BACK SQUAT 6 X 1 @ 90%)

W/ 2:30 REST

B: Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
L2: 3 ROUNDS

RX: 2 ROUNDS

SCALED: 1 ROUND (25 MIN TIME CAP)

Mobility

Bonesaw calf smash

Glute smash

OPTIONAL CONDITIONING

200M SLED DRAG @ AHAP

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