This week we're working on 2 awesome WOD's; Yes, there is some running involved!

#1 CrossFit Lumberjack
(modified)

Run 400m
20 KB swings (2pood)
Run 400m
20 Pullups
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
20 Burpees
Run 400m

#2 3 Rounds for Time;

20 Pull-ups
25 Wall Ball
30 Push-ups

3, 2, 1... GO!

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.