WOD – 8-12-15 Wednesday

August 11, 2015 jkwuest No comments exist


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. 

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Five rounds:

  • 30 reps, 2 pood Kettlebell swing
  • 30 Burpees
  • 30 Glute-ham sit-ups

NOTE: “RX” for today’s WOD will be (70/44) on the kettle bell, and a weighted sit-up (45/25) as opposed to a GHD sit-up.

40 min cap.


Cashout: 60 calorie row or assault bike

Happy Birthday to the best dad I could ever ask for. Most of you know that I RARELY speak with any degree of seriousness (life’s more fun that way), but I feel the need to break from that for a moment.

My dad has supported me through everything I’ve ever encountered in my life. He has had my back through all of the peaks and valleys and has been an unwavering force at every crossroads. Although we are different people, I hope and try every day to be as influential, supportive and loving in my childrens lives, as my dad has been in mine.


My dad has always been, and always will be, my hero.

Happy 60th Dougie Fresh. That Cashout is for you.



your son


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