Hero WOD "Danny Dietz"


    For Time
    1 mile Run
    26 Power Cleans (185/135 lb)
    80 Push-Ups
    1 minute Rest
    600 meter Run
    28 Front Squats (185/135 lb)
    50 Pull-Ups



*scale weight to 70% your 1RM clean, push ups to incline and pull ups to ring rows or standing on a band
Runs may be scaled to 800m and 400m




The "Danny Dietz" Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. He died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.