4 Rounds For Time: (40min cap)
22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees

22 Back Squats 185/125lbs MRX 115/75

Run 200m with a 45/35lb plate Overhead MRX 25/15

Hero WOD


4 rounds for time

  • 22 burpee pull-ups
  • 185-lb. back squats, 22 reps
  • Run 200 meters with a 45-lb. plate overhead

U.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Debbra; son, Austin; parents, Carolyn and Paul; and brother, Christopher.

Core & Guns Development

22 Barbell Curls
22 Plate Hammer Curls
22 Calorie Ski Erg or 22 Dumbbell/Kettlebell Pullovers

22 Plate Hammer Curls
44 Double Kettlebell/Dumbbell Curls (alt arms)

1 response to "Sunday, November 12 2023"

Misty says:

November 12, 2023 at 8:50 pm

*Scaled back squats to KB step-ups

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