210514 - FYF - Hero WOD "Zimmerman"

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

The “Zimmerman” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, February 25, 2012 (120225).

QOTD - Weekend Plans?

WARM UP -
AMRAP 5:
10 Glute Bridges
10 EB Bent Over Row
10 EB Strict Press
10 Back Extension Airplanes

COACH PREP -
C2B:
(A&B) - 3 Strict Pull Ups
3 Kipping Pull Ups
3 Kipping C2B
(C) - Set up low bars
Practice 3 Jumping C3B

HSPU:
(A&B) - 3 Strict HSPU & 3 Kipping
(C) - Set up boxes
Practice getting into L position

DL:
Review form then 8 minutes to work up to heavy weight

WOD -
A and B (Competitor & Performance)
AMRAP 25:
11 Chest to Bar Pull Ups
2 Deadlifts 315/205
10 Handstand Push Ups

C (Health & Fitness)
AMRAP 25:
11 Jumping Chest to Bar Pull Ups (or banded strict)
2 Deadlifts (70% of 1RM)
10 Toes/Knees on Box Handstand Push Ups