5 mins: running / hip circles / shoulder circles


2 Rounds:

10 Scap Pullups

10-15 GHD Hip Ext.

10 Scap Pushups

10 OHS – PVC or Barbell


10-12 mins to warmup Deadlift and Overhead Squat + other movement prep



WOD A) “Lumberjack 20”


20 Deadlifts 275/185lb
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 115/80lb
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps 24/20”
Run 400m
20 DB Squat Cleans 45’s/30’s
Run 400m


On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.