CrossFit Hero: Severin

Warm Up:
21-15-9
Band Face Pulls
Band Punch

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

"Severin"
50 Strict Pullup
100 Pushups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

Do to the road conditions, if you want to sub a 5k row or 6 mile assault bike, feel free.  So everyone can use the vests, no vest on bike or rower.

Recovery: