Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
15 False Grip Ring Rows
15 Muscle Up Transitions
10 Ring Swings
5 Hip to Rings
1-5 Ring Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
In Pairs:
“SHortman”
30min AMRAP
400m Run
80 Air Squats
8 Ring Muscle Ups
Rx: As above
Int: Jumping RMU
Sc: Burpee Pull Ups (reps x2)
U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise
He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
The “Hortman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2013 (130213).