12.18.19 Skill Work & Hero WOD


Every :90 for 8 Rounds

1) 5-6 Strict Pull Ups

2) 3/side Knees to Chest on Rope



20 min AMRAP

1 Rope Climb

5 Burpees

200m Run

L3: Rope Climb, 200m Run

L2: 2 Rope Stands, 200m RUn

L1: 5 Ring Rows, 100m Run

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Justin Massey