Another Hero (Wednesday 06 May 2009)

Another "Hero" WOD from the CrossFit main site; this one in commemoration of US Marine Staff Sgt Daniel Hansen who died February 14th in Afghanistan. 

Buy in: L-Sit progressions

Workout

"Hansen"

Centurion: Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

As we don't actually have a 2 pood (32 Kg) kettlebell we will sub 25 Kg plate swings.

Optio: 3 rounds as Centurion

Legionary: Three rounds for time of:

20 Kg Plate swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

The thing about the Hero WODs is that people will say you should give the workout everything you have, which is great in principle but you do that every workout, right? Right? OK, now is your chance to leave it all on the floor when you are done but let's not forget our form for the sake of intensity.

Cash Out

Agility ladder

3 x Ickey Shuffle

3 x 2in/2 out shuffle

Post time to comments of your FK.UK log.

Vires et Honestas