Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Warmup:

2 Rounds For Quality

200m Jog

5 Overhead Squat (45/25)

5 Empty Barbell Front Squats

5 Box Step Up

Workout

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
Background:

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.The “Hidalgo” Hero WOD was first posted on crossfit.com as the workout of the day for December 29, 2011.