HERO WOD
“JARED”
4 Rounds For Time: (45min cap)
Run 800m
40 Pull-Ups MRX Ring Row
70 Push-Ups
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Core Isometrics
-1min L-Sit Bar Hang
-30sec Plank Bird Dog Hold L/R
-1min Hollow Hold
-30sec Plank Bird Dog Hold R/L
-1min Squat Hold 1” over WallBall
-1min Bar Hang
-1min High Plank Hold
3 rx
A. 40:20 – Scaled to All Row and 35 AbMat sit ups and 35 Air Squats
B. Did not do.