09/10/2016 Hero WOD Saturday


WOD: Collin

Carry 40lb/30lb 400 meters
12 Push Presses (95/65lbs)
12 Box Jumps (24/20″)
12 Sumo Deadlift High Pulls (75/55lbs)
6 Rounds

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Second week of ‘Hero Saturdays.’ This week, instead of Buddy Carries, you will need to carry a heavy, odd object. This part of the workout is probably going to take up the most time,  just be prepared for the discomfort! The movements themselves should not be too challenging, but the 6 rounds of everything combined that will make everything feel really hard.

The weight for both the Push Press and SDHP are set as light. Twelve reps unbroken should be manageable for everyone every round. Scale the load as needed. The Push Press and SDHP are set at different weights. If the class is small enough, each person can set up two Barbells.

Use a Box Height that you have no trouble doing 12 with.  You don’t need to be able to cycle them, jump up step down is fine (preferred), but as long as you can keep moving through all 12.

Fitness: We have scaled down the rounds to 5 so you can aim to finish around the same time as the rest of the class. You can also choose to omit the object to carry during the run.


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