Weighted Pull-Up & Hero WOD Sisson




10 minutes to establish:

1-rep-max weighted pull-up





AMRAP in 20 minutes of:

1 rope climb, 15ft,

5 burpees

Run 200m

If you’ve got a 20lb vest or body armour, wear it.



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.



Max Weighted Pull-Up & Wittman


FRIDAY 160218


1-rep max weighted pull-up





7 rounds for time of:

15 kettlebell swings, 24/16kg

15 power cleans, 43/30kg

15 box jumps, 24/20″



U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.