11.27.2020 Hero WOD Zeus

Warm Up
3 rounds
10 Prisoner Kang squats
10 step ups (5/side)
10 glute bridges- feet on box
10 slow to fast air squats

Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0
C. hspu from a box x 3-5 reps


At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats


3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).