Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  30 squats-20 rollovers-30 overhead squats

“LUMBERJACK 20″

20 Deadlifts
Run 10 laps in gym
20 KB swings
Run 10 laps in gym
20 Overhead Squats
Run 10 laps in gym
20 Burpees
Run 10 laps in gym
20 Pullups (Chest to Bar)
Run 10 laps in gym
20 Box jumps (24″)
Run 10 laps in gym
20 DB Squat Cleans
Run 10 laps in gym

(Total running = 4.5 miles!!!)

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org