Hero WOD “Glen”

Aug 10th, 2019

Category: CrossFit

Hero WOD “Glen”

Coach Goose – Teaching the Row


Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Warm-up
In 4 minutes
Run 1 Loop
AMRAP Burpees

Skill
Rope Climb

WOD (40 min cap)
“Glen”
30 Clean and jerks (135,95)
Run 1 mile
10 Rope climb ascents
Run 1 mile
100 Burpees

Level 3- (115,75); 1065m Runs (2 loops) 5 Rope Climbs; 75 Burpees
Level 2- (95,55); 800m Runs; 10 Pull to Stands; 50 Burpees
Level 1- 20 Clean and jerks (75,35), 535m Run (1 loop), 30 Ring Rows, 30 Burpees

Coaches Note: If you cannot complete Grace in under 5 minutes, PLEASE scale the weight. Ask a coach for recommendations.

Extra Work
“Sprint Couplet”
100 Meter Sled Push*
15/12 Bar Muscle Ups
100 Meter Sled Push

ADV – 18/15

*add 25lbs for men, empty sled for women.
Scale the bar Muup #, use a band or complete 2x C2B