ANNOUNCEMENT:  New t-shirts and tanks are in!  Sort of .  We haven’t put them out yet, but they are available.  Ask your Coach if you would like to see them.  New decals should be here early next week.  


5 Rounds For Time:

400 Meter Run

10 Burpee Box Jumps (24″/20″)

10 SDHP (95/65)

10 Thrusters (95/65)

Rest 1 Minute Between Rounds

From the looks of this one, you can gather that we are looking at a faster paced workout in which we are doing everything unbroken.  Your goal here should be to try to stay within 10-15% of your time for each round.  Pace on the 400’s are the key to this one.   Maybe be thinking about an 80-85% effort on these.

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

The “Wood” Hero WOD was first posted on as the workout of the day for Wednesday, December 7, 2011 (111207).