CrossFit WOD- 181110

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

The “Sisson” Hero WOD was first posted on CrossFit main site as the workout of the day for Sunday, January 31, 2016 (160131).


“Sisson” Hero WOD

1 Rope Climb (15′)
5 Burpees
200m Run

**If you have a vest wear it. (20/14)


Optional Buy Out
“10 min ‘Jt'”


*Our second Hero WOD for the month and another longer duration WOD: we are building endurance and stamina here

*This workout is, by definition, a mental challenge to stay calm with a high heart rate.

*We are also venturing into the oxidative energy system (very aerobic and very fat driven energy-wise).


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