Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Subbed the rowing for Calorie Count on the treadmill (0.26 mi), next time I will do a pulling exercise to better sub the rower.

149 pound back squat

This was the most grueling 45 minutes of my life, probably the most painful and physically taxing Crossfit workout I have ever done. It really makes you appreciate the guys for which these "Hero" WOD's are named after and what they went through. The pain I felt today can never replace that of the people who get workouts named after then. #Checkingmyegoatthedoor