HERO WOD, JUNE 2nd

Warm-Up
(6 MIN):
200m Run / Row or 20 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Glute Squeezes (Stand in place and squeeze your glutes tight)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
Strength Work
(18 MIN):
DEADLIFTS:
8 sets x 3 reps building to a moderate weight (65 – 75% of 1RM)
*Complete a 30 Sec Plank after each set

~Sub barbell for DBs if needed. For DB, athletes can do a Tempo Deadlifts (2 Sec Up, 2 Sec Down)

***Please make sure you have your DB for the WOD. Use the restroom

WOD DETAILS
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

The “Tumilson” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, July 4, 2012 (120704). The name of the workout, which has since been adopted by gyms and athletes around the world, is spelled slightly differently than JT’s last name, TuMileson. It’s not clear if this difference in spelling was intentional or not.
HERO WOD
“TUMILSON”
8 RDS FOR TIME:
200m Run
11 DB Burpee Deadlifts, #50/35 x 2
(24 MIN TIME CAP)
ZOOM HERO WOD
“TUMILSON”
8 RDS FOR TIME:
200m Run or 20 Down + Backs
11 DB Burpee Deadlifts, #50/35 x 2
(24 MIN TIME CAP)
WOD DETAILS
*Athletes will complete 8 rounds for time.
*The WOD was written with DB weights, #60/40 x2, but we do not have enough sets for everyone.
*RX DB Burpee Deadlifts: Athletes will grip handles of the DB, jump feet back for the burpee, chest MUST touch the floor, jump feet back in, and deadlift the DB to a full extension standing position (Be sure to maintain form)
Movement Variations (Scaling or Injury Modification):
*200m Run:
~~250m Row, 20 Down + Backs, 15 Cal Assault Bike, 20 Cal AirDyne Bike
*DB Burpee Deadlifts:
~~Remove hands from DB for the burpee or just DB Deadlifts