Hero WODs (Wed 15 April 2009)

Today we are going to do the workout of the day posted over on CrossFit.com yesterday. This is an example of the 'hero" workout, which is designed to honour a fallen service person. In this case (as in almost all CrossFit hero WODs) it is to honour a US serviceman but at SPQRFitness (whilst we of course hope that the need will never arise) we intend to create and perform hero workouts for our British service personnel who give their lives in the line of duty.

Buy in:

Dislocates x 10

3 position clean drops

Conditioning
"DT"
Five rounds for time of:
70 Kg Deadlift, 12 reps
70 Kg Hang power clean, 9 reps
70 Kg Push jerk, 6 reps

Post time to comments or this thread over at FK.UK..

Cash out:

1 minute static plank hold

Scale weight to capability, even if that is just a PVC pipe.

Vires et Honestas.