Skill development

and

practice

 

 

 

 

Hero Wod

 

“The Hammy”

 

US Army Specialist Adam S. Hamilton

4th Squad., 4th Cavalry

 

KIA 28/05/2011

Haji Ruf, Afghanistan

 

For Time:

 

·  1000 meter row/erg/run

·  7 Squat Clean & Jerks (RX 61/42½ Kg)

·  50 Push-Ups

·  7 Squat Clean & Jerks

·  50 Sit-Ups

·  7 Squat Clean & Jerks

·  50 Box Jumps (RX 24”/20”)

·  7 Squat Clean & Jerks

·  50 Pull-Ups

·  7 Squat Clean & Jerks

·  1000 meter run/erg/row