For time: Run 800 meters with a 45/35-lb. plate 100 toes-to-bars 155/110-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents* Run 800 meters with a 45/35-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Sub for the rope climbs is 7 pull ups per climb.
Scale the WOD as needed..... Remember this is a Hero WOD, and this gentleman Liam Nevins can no longer enjoy working out or going home afterwards.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Post time to the Zen.