Aug 2013 21

Hero WOD: Donny

Posted In WOD


21-15-9-9-15-21 reps for time of:
Deadlift (225/155)

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, 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.

Travel WOD:
Same as above. Use DB’s. Use good form!!


  1. Lisa (Unicorn) says:

    24:52 (135#). First day back doing regular workouts. May have been slow, but I gotta take small strides to get back into it! Good energy this morning everyone! Happy to be back.

  2. Ace (Tracy) says:

    21:02 Rx.

    Thanks to all service men and women for the sacrifices made daily on our behalf.

    This is a great WOD.

  3. Raptor says:

    17:45 rx

    I like having the 2 hero wods back to back….good reminder of being appreciative of all we have and all we are capable of.

    Great having you back Lisa. Glad you scaled back on that weight. ;)

  4. Christy G says:

    Agree with Kendra! Hero WODs were great!
    20:22 rx