Archive for April 20, 2012

Sunday 20120422 Hero WOD

Posted: April 20, 2012 by totactfit01 in Uncategorized


9 Rounds, each for time of:

5 Deadlift 275/225 lb

7 Pull-Ups

30 Feet Lunge Walk w/ 45/25 lb plate overhead

8 Hand Release Push-Ups

2 Pistols per leg

90 seconds rest

Post total time to comments/

Post round break downs/thoughts to comments


23 April 2007 two suicide truck bombers attacked an outpost located in As Sadah, Iraq. The explosion killed nine soldiers from the 5/73 Cav (Recon) of the 82nd Airborne Division and wounded 20 others. Together, their deaths represented the single deadliest day for the 82nd Airborne Division since Vietnam in June 1969. USA Today article located here…
9 Members of 5/73 Cav (Recon) “Headhunters”:
1LT Kevin Gaspers – Hastings, Neb
SSG William Moore – Benson, N.C
SSG Kenneth Locker – Wakefield, Neb
SGT Randell Marshall – Fitzgerald, Ga
SGT Brice Pearson – Avondale, Az
SGT Michael Vaughan – Otis, Ore
SPC Jerry King – Browersville, Ga
SPC Michael Rodriguez – Sanford, N.C
PFC Garrett Knoll – Bad Axe, Mich

As you can see from the info above, two of the fallen soldiers were local Nebraskans, and our own Braden Hestermann was the medical platoon leader for the 5/73 Cav when the attack happened.  On the day before the 5th anniversary of the attack and in honor of his fellow soldier’s sacrafice, we will dedicate this WOD to their memory.

We our in the process of submtting this Hero WOD up to CrossFit HQ to be included in their list of Hero WODs.  You, the athletes that come out this Sunday, will have the privilege of being the first Affiliate group to do this WOD before anyone else.  Please, if you can make it, join us to not only honor those who gave the ultimate sacrifice for our country, but also to celebrate the gift of life, liberty, and happiness their sacrifice gives each and every one of us.

As with other Hero WODs, if you have access to a kevlar vest or weighted vest, feel free to bring it with you.