Aug 6 2013
From time to time we take a day to honor a fallen service member with a Hero WOD. These WODs are meant to be tough. Some are long and grueling like MURPH while others are short and painful like DT. Regardless of the type of workout it’s the purpose that sets the WODs apart.
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders
**25 Min Cap**
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
The time cap today is not a “real” time cap. No one will be stopped during this WOD before they finish. Instead it’s a guide for scaling – Take measures in your scaling so that this WOD can be done under 25 min. Double Unders should be relatively quick, 125 Pull Ups is a lot, and trust me the deadlift will get plenty heavy. Choose wisely, leave your ego at the door, and scale more during the WOD if needed.
Videos at GWOD
PRACTICE for 10 minutes:
Straddle Press to Handstand
Tuck Press to Handstand
Pike Press to Handstand
Press to Handstand Progression Pt.1
Press to Handstand Progression Pt.2
Press to Handstand Progression Pt.3