HERO WOD FRIDAYThis will be the last Hero WOD for the next 4 weeks since we will begin programming in the Lockdown WODs on Fridays starting next week.

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

Kutschbach

7 rounds for time of:11 back squats, 185 lb.10 jerks, 135 lb.

METCON7 Rounds For Time:20 Calorie Row200 Meter Run20 Meter Bear Crawl20 KB Swings