Hero FRIDAY : “JJ”

Hero FRIDAY : “JJ”

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.


Strength : Squat Clean
Find a 1 rep max

WOD : “JJ”
Lando RX

1-10 Squat Cleans 145/100
10-1 HSPU

CrossFit Hero RX
PLette HSPU…(use 3″ deficit)


S: 75/55, Pushups
L1: 135/95, Scaled HSPU or Ring Dips


The Program

1. Strength and WOD

2. 30 Muscle ups, done any way possible