US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
The “Holbrook” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, January 27, 2011 (110127).
400m Run
________
25 ft. Skip
25 ft. High knee’s
25 ft. Butt kickers
50 ft. Lateral shuffle
2 rounds
_________
3 Wall Squat (facing wall)
:15 hang from rig
5 Strict press (light DB)
2 rounds
________
5 kipping swing
5 DB thruster (light Db’s)
5 lateral DB jump over (over and back = 1)
3 rounds
Build to a heavy thruster single today from the floor, in 12:00. (Clean it up however you want!)
RXConditioning:
10 Rounds For Time
5 Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
**Time consideration: This work should not take over 1:00 to accomplish on average each round. Scale accordingly.
Intermediate: 75/55lb. + banded pull up
Baseline: 35/15lb. + 10 jumping pull up (6 rounds)
3×15 GHD hip extension
+
3×15 Banded face pulls
Rest as needed.
