Hero WOD: “Tommy Mac”

Feb 15th, 2020

Comments: 0
Category: CrossFit

Hero WOD: “Tommy Mac”

Lindsay – KB OH Lunge

Presidents Weekend Schedule
Saturday 2/17 – Normal Schedule
Sunday 2/18 – Normal Schedule
Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only. CTX will run normally scheduled in Southie Orange at 630pm.

Warm Up
Dynamic Warm Up
Banded Partner Runs
(Forwards, Backwards, Side Shuffles, Bear Crawls, etc.)

3 Rounds
5 Barbell Rollouts
10 Barbell Windshield Wipers
1 Minute Plank Hold

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

WOD
“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters 115|75
12 Burpees
12 Power Snatches 115|75
12 Burpees
12 Push Jerks 115|75
12 Burpees
12 Hang Squat Cleans 115|75
12 Burpees
12 Overhead Squats 115|75

Level 2- 95|55
Level 1- 75|35

Coaches Note: If you are doing singles it is too heavy! Set of 5 minimum

Extra Work
21-15-9
Cals Bike
GHD Sit Ups
21-15-9
Cals Erg
T2B