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Wednesday 11/15/23 HERO WOD Liam

Liam For time: 800-m plate run 100 toes-to-bars 50 front squats 10 rope climbs, 15 ft 800-m plate run

♀ 105-lb barbell, 35-lb plate ♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.


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.

Scaling: Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option: For time: 800-m plate run 70 toes-to-bars 50 front squats 5 rope climbs, 15 ft. 800-m plate run

95-lb barbell, 35-lb plate 135-lb barbell, 45-lb plate

Beginner option: For time: 600-m run 50 hanging knee raises 30 front squats 10 rope climbs, lying to standing 600-m run

35-lb barbell 45-lb barbell

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