Hammonasset Conditioning + Fitness – CrossFit
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
The “JBo” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, August 16, 2014 (140816).
Warm-up
Row 500M
Run 200M
2 Rounds of:
10 OHS w/PVC
10 Push-ups
10 KB Swings
10 Goblet Squats
Skill
Review OHS and rope climbing, and discuss scaling options. Give athletes 5-8 minutes to warm-up the OHS and Bench press.
Metcon
JBo (AMRAP – Rounds)
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15″
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Women’s Rx- 75#
Scaling Options:
– Lower the weight on the OHS and Bench Press.
– For the rope climbs, do regular rope climb (w/legs) or go from “lying to standing”
Group Stretch
5 minutes of group stretch
