Wednesday 11/13/2019

*Watch the video below to find out who won the CFPH backpack! Thank you for all the Wade’s Army donations you guys are the best! We will be doing it again next year!
(Am I yelling in the video? I guess I’m still in coach mode sorry about that!)

Strength: 
Build to a Heavy 5 Deadlifts 

Conditioning:
“Donny” 
21-15-9-9-15-21
Deadlifts (225/155)
Burpees 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. 

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. 

The "Donny" Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).