Today we're doing a "Hero WOD" that I created for my friend Tommy. The history of Hero WODs is that CrossFit acknowledges the sacrifices made by MIL/LE/FIRE/SAD/SOG personnel who have had a connection to CrossFit or have been CrossFit athletes. Tommy's connection is just though me and CrossFit became part of my life after he was gone. However through a confluence of events, I am here.
Tommy had a few nicknames, Vito, Superman, Tommy V. and more that I probably shouldn't write in a public forum.
He also has a list of accomplishments that would impress even the most decorated of military: Graduate of Hargrave Military Academy, attended North Georgia College (Now UNG), Eniisted in the Marine Corps and was in Desert Storm, went to become a Recon Marine with 2nd Recon Battalion, earning his wings of gold and dive bubble. He then left the Corps and went into the Army and was assigned to the 2/75 Rangers and deployed to Afghanistan. When I met him, he was one of my squad leaders in 1/503 in Korea. Right before we deployed to Iraq from Korea, I had already moved onto another platoon assignment, but Tommy remained a hard-charging, hard-PTing, hard-partying squad leader.
He was killed in action January 17th, 2005, over 10 years ago, pushing soldiers out of the way of a vehicle-borne improvised explosive device, saving one and earning a posthumous Silver Star. The memory of his high physical standards, dedication to his soldiers and and training them hard and treating them harshly but fairly will always resonate with me. I am proud to have been able to call him a friend.
This WOD is for you Tommy, I'm sure you're smiling as we all suffer in your name.
Down and back twisting medball lunges
Down and back bear crawl
Down and back carioca 2x (for both sides)
Down and back butt kickers
Turkish get-up. Start with KB/DB move on to barbell.
33 each of the following:
Ring rows (most difficult standard)
Toes to bar
Barbell sumo deadlift high pulls M:75 F:55
Wall balls M:20 F:14
Plyo push-ups M:45 F:25
Box jumps M;24 F:20