U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

HERO WOD Logging Board – You will need to log all of your WOD’s completed this month on the South/West corner of the gym. IF you completed the HERO WOD from Sunday, be sure to add it to the board. 

Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression)

Primer:  
1-2 rds of:each Partner up
1x 10m run with 45/35 plate 
3-5x T2Bar/ Knee 2 90
3-5x Front squat 135/95
1x 2 rope pulls foot locks / Progression

A.WOD: “Liam”   With a partner 30 min or less
Run 800 meters with 45/35 plate
Then:
100 T2Bar                                          Scale K2 90
50 Front squats  Rx: 135/95          Scale: As needed or 115/75 95/55
10 Rope Climbs
Then:
Run 800 meters w/ plate
Each partner needs her own plate, time stops when both partners finish the run.
Partition reps as desired between partners. Only one partner works at a time, but movements do not have to be done in any particular order.

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

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