Warm Up: – AMRAC 8

5 K2E

10 kb swings

5 inch worms

10 mtn climbers

WOD: – HERO “Sisson”


1 rope climb, 15ft

5 burpees

200m run

*If you have a 20# vest or body armor wear it*

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


Midline: – 50 GHD situps NFT

50 pike pull-ins on the rower NFT