Today we hit the Hero WOD “Adam Brown”.  We have performed it a couple of times this year and the feedback I have received is that it is one that people like to do, I think because there is a good mix of  heavy lifting and more dynamic cardio style movements.   It has been programmed as a partner WOD because, to be honest, there are very few people who could perform it within the time constraints of a regular session, and it is a great WOD to encourage team work.  

For those not familiar with Hero WODs, they are workouts that are created and performed in honour of men and women who have died in the line of duty.  In this case, Adam Brown was a member of the US military who died in action in Afghanistan.  The WODs are normally a bit more challenging than regular WODs and require participants to really dig deep to finish them.  So come in and have a crack at today’s Hero WOD.  



HERO WOD “Adam Brown”

In pairs, complete 2 rounds of:                           

24 Deadlifts 130/90kg                       

24 Box Jumps                      

24 Wallballs                        

24 Bench Press 90/60kg                       

24 Box Jumps                   

24 Wallballs                             

24 Cleans 65/45kg


About AB

Crossfit Coach

Posted on November 25, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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