June 27, 2017

6 rounds for time
wearing a 20/14. vest:
25 pull-ups
50-ft. front-rack lunge, 75/55
25 push-ups
50-ft. front-rack lunge, 75/55

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

vests are only allowed for people who excel at the above movements.  if you are not great at pullups or pushups please do not wear a vest.  this workout contains 150 of each movement which is a high volume even without a weighted vest. 

Hero Week is a grueling test.  We will be doing a Hero workout for the next 7 consecutive days.  Most workouts are 20-40 minutes, some even longer.  Please drink lots of water.   LOTS of water.   All 7 workouts have been posted on Train Heroic if you want a glimpse into your future. 

Most of this weeks workouts are LONG.  Please be on time and be warmed up and ready to go.  Take care of your body this week, especially your hands.  Try to not rip.