Happy 4th of July!


50 Strict Pull Ups

100 Hand Release Push Ups

5K Run

With a vest if you have one.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

The “Severin” Hero WOD was first posted on crossfit.com as the workout of the day for September 5, 2010.

Mods for this WOD today will be banded strict pull ups, and band assisted push ups.  The 5K we are running today is not a full 5K.  It is close to it at just under 3 miles.  There will be a short break at the midway point of the run.