workout of the day
08.29.2020 Hero WOD
WOD
Hero "Small"
Work with a partner- divide and conquer- one work/one rest
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Warm Up
2 sets
20 lateral banded walks/side
8 B-stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side
Mobility
4/side perfect stretch
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs
WOD
Hero "Small"
Work with a partner- divide and conquer- one work/one rest
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Background: Dedicated to U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
The "Small" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 12, 2011 (110612).