Sunday 10/13/24

Workout

Warm Up

7 min clock:
3 rounds:
10 alt groiners
5 bootstraps
10 air squats
10 PVC pass throughs

THEN in remaining time AMRAP:

Empty bar - 
3 deadlifts with shrug
3 hang high pulls
3 hang power cleans
3 mid shin power cleans with 2 sec pause in the catch
3 back squats

HERO WOD - “Alexander”

5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)

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About the wod

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

The “Alexander” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, May 25, 2014 (140525).

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