HERO WOD
“DOMINIC J HALL”
On a running clock:
From 0:00-12:23:
-Max Reps Box Step-ups
From 12:23-15:00:
Rest
From 15:00-48:00:
AMRAP of:
9 Deadlifts
400m Run
22 Push-ups
*Wear a 20/14lb vest
Box Height = 20/20” for both MRX 18/12”
Barbell Weights = 275/185lbs MRX 205/135lbs
Dominic J. Hall, 33, died Sept. 4, 2022, of pancreatic cancer that was deemed a direct result of his service in the U.S. Marine Corps and Army Special Forces while serving during the Global War on Terror. Hall served in the Marine Corps, 3rd Force Recon Company in Afghanistan and in Bravo Company, 2nd Battalion, 19th Special Forces Group. He also served as a police officer for Appleton Police Department in Wisconsin. He earned the ranks for Sergeant, Staff Sergeant, and an investigator for the drug unit and SWAT team sniper. He was known as someone committed to serving others and beloved by many. Hall is survived by his wife, Jacole; sons Victor and Thorin; parents, Joseph and Bonnie; sister, Desiree; brother, Trevor; and many friends and family.
Core Development
2×10 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
2×10 Evil Wheels
2×10 Calorie Ski Erg or 2×10 DB/KB Pullovers
A1: 257 reps, RX w/20# vest
A2: 8+9, scaled due to thunderstorms
(275#, 1km bike, 22 push-ups; w/20# vest)