CrossFit Hero WOD: Nick

Warm Up:
3 Rounds
4 Back Extensions
10 Band shoulder Press (each)

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

10/25
"Nick"
12 rounds for time of:
45 pound Dumbbell Hang Squat Clean, 10 reps
6 Handstand Pushup on dumbbells

Recovery
3 Rounds
400 Meter Run
10 Pullups
​10 Push Press
​10 Sit Ups