– CORE WOD –
Medball Sit Ups
Medball Russian Twists (1,1,2,2)
– WORKOUT OF THE DAY –
10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats
*30 min Cap
Fitness: Ring row or Jumping Pull up/ 35/45
Elite: 55/75 (Unbroken and FAST!)
Behind the workout:
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
The “Sean” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, January 22, 2013