WOD - Friday, 10.16.2015


HERO WOD FRIDAY

WARMUP
Run 200m
10 Bottom Half Burpees
Duck Walk One Length
Crab Walk One Length
1 minute wrist stretch

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Russian Swings (70/53)
10 Thrusters (95/65)

Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

 

FITNESS

WARMUP
400m row, 5 inch worm +1 push up, 10 boot straps, 10 squat rotations, 10 beat swings,

6 min EMOM: O: 30 sec ring support, E: 30 sec pull up hold

2 rounds of: 200m run, 10 pull up, 20 burpee, 30 KB swings. 40 wall ball, 50 situps