05.21.2022 Hero WOD Tuder- partners

Warm up
50 feet skip
10 barbell muscle clean + strict press
20 banded lateral steps
10 banded glute bridges
50 feet skip

50 feet shuffle 
10 barbell RDLs
5 inchworms + push up
10 banded air squats
50 feet shuffle



WOD
Tuder
For Time (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)

Background: This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.According to Susan, “Sean’s call sign was “Gang 3” hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was “Grace”, which lent some inspiration to the programming of “Tuder”.CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.