As we roll into the weekend before Thanksgiving, we are going to end this week with a Hero WOD honoring U.S. Army Staff Sgt. Alex Viola.
SSG Viola was a US Army Special Forces (Green Beret) Soldier fighting in Kandahar, Afghanistan when he was killed from wounds caused by an IED on Nov. 17, 2013.
Today, we remember a fallen hero who didn’t get home for Thanksgiving, and we give thanks for him. This one hits home as our own Former Coach Jess knew him and sent us this, “Alex was both an absolutely hilarious goofball and wholly dedicated to his profession. He used to call me “nugget” and tease about my small stature. Some folks at Commando CrossFit, where Alex would sometimes join us for workouts, people would equate him to Batman…start and finished with a workout before we even knew it. I distinctly remember one Memorial Day when he finished Murph in 29 minutes, with a vest…my time was more than double that!”
His family has a foundation that raises funds and supports the Special Ops Warrior Foundation as well as the Green Beret Foundation, both of which were there, supporting them during that difficult time.
If you are interested in donating to this organization, you can do so here: www.ssgalexviola.org
Now, the WOD is a 20 minute AMRAP consisting of four movements. Run 400M, 11 Power Snatches (95/65), 17 Pull Ups, 13 Power Cleans (95/65).
Don’t let the moderate weights fool you, this one will red line your engine, so pace well. With the exception of the run, be ready to break up the movements into small, sustainable sets. This will allow you to go longer with shorter breaks, and get into that second, and third round.
When you start to slow, or think that it’s hard and you want a little bit longer rest, remember why we are doing this one. Go hard, pace well, finish strong, and next week when you’re with your family, enjoy it.
20 min AMRAP
11 Power Snatches 95/65
13 Power Cleans 95/65