JoB
AMRAP in 28 minutes: Completed 6 rounds
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.
Intermediate Option Complete as many rounds as possible in 28 minutes of: 9 overhead squats 1 legless rope climb 12 bench presses
Men: 95-lb. OHS and bench, 15-ft. rope Women: 65-lb. OHS and bench, 15-ft. rope
Beginner Option Complete as many rounds as possible in 20 minutes of: 9 overhead squats 1 rope climb, lying to standing 12 bench presses
Men: 45-lb. OHS and bench Women: 35-lb. OHS and bench
************************************
Day 27 of my 100 days of Hero WODs
I loved this workout! It was so interesting and just different than most WODs that I typically do.
Obviously this workout was all about the legless rope climbs. It was SO tough to start seated on the floor!! I just made sure to wait long enough to make sure I could do it.
The overhead squats and bench were just fun!
Grateful to honor this Hero...
*********************************
U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira. The "JBo" Hero WOD was first posted on the CrossFit main site as the workout of the day for Saturday, August 16, 2014 (140816).
