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SPECIAL "GOOD BYE" HERO WOD FOR OUR LUXEMBURG GUYS IN THE EVENING!
For Time (with a Partner)
4,000/3,000 meter Row
While Partner A Rows, Partner B completes AMRAP of:
10 Wall Ball Shots (20/14 lb)
Partners switch as necessary
Background: This workout is dedicated to North Dakota Army National Guard Sgt. Keith L. Smette, who died on January 24, 2004, while serving during Operation Iraqi Freedom.
Smette, 25, of Fargo, ND; assigned to the 975th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, ND; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. ND Army National Guard Staff Sgt. Kenneth W. Hendrickson, 41, of Bismarck, ND, also died in the attack.
Smette volunteered to go to Iraq in January 2003 and withdrew from classes at NDSU to do so. He is survived by his parents, Douglas and Charlotte; his brother, Robert; his sister, Sarah; along with his grandparents and several other friends and family.
This workout was originally designed by CrossFit Fargo
In 10 minutes:
Build to a heavy triple Push Jerk
*Roughly 6 working sets
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)