Teams of 4 – 45 min cap
48 Back squats
48 Push Jerks
100 Walking Lunges
48 Chest-to-Bar pull Ups
100 Double unders
48 Box Jump overs
100 Wall Balls
12 Rope Climbs
Advanced teams will work back up the ladder or may choose to double the workout from the beginning. This completes the 2 full Hero WODs for each teammate. Newbies or those still working on conditioning, 1 round as prescribed is plenty, give yourself a round of applause, this is no slouch of a workout.
Teams that finish within the cap can battle it out for first place with a max distance sled push, 100m at a time within the remaining time. 1/0
About the WODs
US Coast Guard Damage Controlman 3rd Class, Petty Officer Nathan B. Bruckenthal died April 24, 2004 serving during Operation Iraqi Freedom. Bruckenthal, 24, of Smithtown, NY; assigned to Tactical Law Enforcement Law Team South Detachment 403, aboard the patrol coastal Firebolt, forward deployed to Manama, Bahrain, in support of Operation Iraqi Freedom; was killed April 24 in a waterborne attack in the northern Persian Gulf.
Bruck was killed April 24 when suicide bombers in boats attacked pumping stations in the Persian Gulf. Bruck was the first member of the Coast Guard to die in battle since the Vietnam War.
He is survived by his wife, Pattie; daughter, Harper, born after his death; father, Eric; mother, Laurie Bullock; and sister, Noabeth.
On Feb. 28, 2012 a Coast Guard helicopter, designation 6535, crashed in Mobile Bay, AL, during a training flight. Lt. Junior Grade Thomas Cameron, 24, of Portland, OR, died in the crash. The other 3 crew members on board Helicopter 6535 also did not survive. They were Lt. Cmdr. Dale Taylor, Chief Petty Officer Fernando Jorge, and Petty Officer 3rd Class Andrew Knight.
Cameron is survived by his parents, Bette and John; and brother, Alex.
Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.