Hero WOD “Wood”

Apr 24th, 2021

Category: Uncategorized

Hero WOD “Wood”

Lizzy

Warm-up
10 – 8 – 6*
-Banded Sumo Deadlift High Pull
-Single Leg Banded Step Ups
-Banded Thrusters

*Begin Each round with a run
400M/300M/200M

2 Rounds
5 Reps of Squat Therapy
10 Burpee Step Ups*

*Round 2 Burpee Box Jumps

WOD
“Wood”
5 Rounds
Run 400 meters
10 Burpee Box Jumps 24|20
10 Sumo Deadlift High Pulls 95|65
10 Thrusters 95|65

Rest 1 minute

Level 2- 75|55
Level 1- 65|45, 300m Run, 7 Reps of each

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Extra Work
Work up to a Heavy weight for the Complex
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk