Hero Saturday “Josh”


For time…

95-lb. overhead squats, 21 reps

42 pull-ups

95-lb. overhead squats, 15 reps

30 pull-ups

95-lb. overhead squats, 9 reps

18 pull-ups

Joshua Hager

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

First posted Feb. 26, 2007

WOD 07.13.17

Skill Work 

Not for time

2 Sets of

50 Double Unders

50 Second Handstand Hold


Work up to a 1RM Clean and Jerk; then 85% of that for 3 reps, then 75% for max reps




Clean (max weight 135/95)

Ring Dip



WOD 07.12.17

Muscular Imbalance 

3 sets

KB or DB Single Arm Overhead carry for 50 yards each side

Strict Pull Ups (80% of max; add 1 or 2 reps from last week)

Strict Dips (80% of max; add 1 or 2 reps from last week)


EMOM 15 minutes

Min 1: 10 Toes To Bar

Min 2: 20 Slam Balls

Min 3: 15 Ab Mat Sit Ups

Min 4: 10 Cal Row

Min 5: 10 Burpee