At Firewall Workout:
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.
He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
The “Nick” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, June 19, 2012 (120619).
At Home Workout:
Rotate Through For 15 Minutes:
3 Tempo Goblet Squats (:05 down, :05 pause at bottom, :03 up)
6/side Tempo Goblet Split Squats (:03 down)
9 Kneeling Butt to Heels https://www.youtube.com/watch?v=nUBmyD5pVEU&ab_channel=TheActiveLife
50 Single Arm DB Strict Presses
40 Goblet Thrusters
STIM: DB Strict Presses are ideally hard enough where you’re only doing 5-8 reps on one arm before switching to the other. You should NOT be able to do 15-25 reps on one arm before switching (if you only have access to light dumbbells then it’s okay). Complete the push-ups in 6-8 sets. Touch that chest to a target every rep. Goblet thrusters should be completed in 2-3 sets.