"The Hammy"
For Time: Finished in 30:35
1,000 meter Row - 4:30 exactly.
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run - Finished in 5:45
Scaling:
Individual: Athletes (12 years and older) take on the workout as prescribed, or with the weight and scaled movements of their choice.
Teams of Two: Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.
** I really liked this workout. I hadn't done clean and jerks - let alone SQUAT clean and jerks - in a workout in a while and it was so good. I did the run first because it was so cold outside I figured I would bundle up first and get that part done and be able to finish the rest inside. I have also done the other WOD honoring this Hero - "Hamilton"
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US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team. Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011. On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal. He is survived by his parents Scott and Connie Hamilton and Nancy Krestan, brothers Brandon Hamilton and Nick Krestan and sisters Shawney and Taya Hamilton. The Adam S. Hamilton Memorial Academic & Athletic Scholarship Fund was established to help carry on Adam’s legacy of service to the community. Each year, two $10,000 scholarships are awarded to worthy Roosevelt High School seniors who have shown leadership in the classroom, on the playing fields and in the community. In addition to maintaining a 3.0 GPA and lettering in two sports. Donations to the scholarship fund may be sent to: The Adam S. Hamilton Memorial Academic & Athletic Scholarship Fund, 11783 Timber Pointe Trail, Mantua, Ohio 44255.