Mon, 2/14/2011: “Hansen”

Pull-Up Test
MAX REPS: 20 with minor leg kick for last 2 reps

Double Under Practice for 80 dubs
Wendler Lower Body 3x3
Deadlift 3x(285/325/365) [thicker bar, did not lower the weight on the 365 set]
Front Squat 3x(150/195/200) [did not use pinky finger, felt easy]
Dynamic Upper Body
Band Bench Press for 10x3 (135#) [used power rack and wrapped bands to the bottom]
Pull-Up hand release in air for 10x3 [exploded up and switched grip width at the top of each rep]

SSgt Hansen, USMC (Hero WOD) scaled [finished in 33 min on the dot]
5 rounds
30 American kettlebell swings, 50# [all unbroken, too light]
30 burpees [chest to deck/no deck hump, VERY HARD]

30 Bumper Plate sit-ups (touch ball behind head then inside legs), 10# [varied hold of plate]

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Today marked the 2 year anniversary of Staff Sergeant Daniel Hansen's death. He was Explosive Ordnance Disposal and he was killed while trying to defuse an IED that could have killed a fire team of Marines. Without him many of America's best would not be walking around today. RIP Hansen.
I only own a 50 lbs kettlebell but would like to get a 70 pounder. I did not have great difficulty with the swings but the burpees were tough. I just did plate sit-ups because obviously I do not own a $500+ GHD to do sit-ups on. It was a good workout and I definitely went harder to honor Hansen. This would have been a good one to do with a friend.