For Zeus

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.

Warm-up:

Run 400m or Row 500m

Then 2 rounds of:

  1. Shoulder Swings x5
  2. Sumo Deadlift High Pull w/bar x5
  3. Air Squat x10

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat

Announcements:

Got issues? See the Doc at Tally today at 3:30!

Skills & Technique: (Click below for links to more info)

Wod:

Zeus

30 Wall Balls 20/14lbs
30 Sumo Deadlift High Pulls 75/55lbs
30 Box Jumps 20"
30 Push Press 75/55lbs
30 Calorie Row
30 Push-ups
10 Bodyweight Back Squat

3 Rounds for time. 
Time Limit: 40 minutes

Coach's Note:

Another Hero wod in memory of the 9/11 attacks. Work hard for the people who sacrificed and lost their lives. We have done Zeus before. Depending on the size of the class, you may have to share some equipment. Have no worries, though, we did it before and it worked just fine. If someone is capable of doing their back squats without the use of a rack (meaning they can move the bar and weight from the ground to the back rack) they should. People with the same or similar weights should share racks or bars and add/subtract the weights needed when its your turn. We can also share the sumo and push press weights if you are doing Rx or the same as someone else. People who need to scale weights or movements should be the first to adjust the order of the Wod. Let the people going for Rx have priority of needed equipment when its their time. Not because they are better or more important, but because they are in fact going Rx and will get a better gauge for repeating the wod next time where someone scaling will have multiple things change on them the next time the wod comes up leaving them with less importance on this wod score. Work together. It is a long, tough wod. Having to change the order here or there will not affect you negatively. If you need to change the order of movements for any particular reason, just be sure to try and fall back in order as soon as possible.

Coach Jon