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"We are what we repeatedly do. Excellence, then, is not an act, but a habit.."

Will Durant

Hero WOD Tiff

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

Tiff

On a 25-minute clock,

  • Run 1.5 miles (Mod=1 mile but clock goes to 20 minutes)

Then perform as many rounds as possible of:

  • 11 Chest-to-Bar Pull-ups (Mod=Chin over OR Jumping Chest to Bar)
  • 7 Hang Squat Cleans (M=95lbs-155lbs, F=45lbs-110lbs)
  • 7 Push Presses (M=95lbs-155lbs, F=45lbs-110lbs)

Hero WOD in Honor of:  United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.  In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


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