CrossFit

Warm up

2 rounds of:

10 burpees

10 empty BB hang squat cleans

5 kipping swings

5 strict pullups

Conditioning

Hero WOD:

“Santiago”

7 rounds for time:

18 Dumbbell Hang Squat Cleans 35/25 lbs

18 Pull-ups

10 Power Cleans 135/95 lbs

10 Handstand Push-ups

U.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy; sons, Hannibal, Desmond and Darian; and parents, Anibal and Maria.

Time cap: 40 min

EVF360

Hero WOD:

“Helton”

3 rounds for time:

800m Run

30 Dumbbell Squat Cleans 50/35 lbs

30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Time cap: 40 min

Note: You may replace the run with 1,000m/800m row, or 2,000m/1,600m bike

Dumbbell cleans are from the ground each rep, not for the hang!