MOBILITY: Adductor Smash, 2 min each side
SKILL/STRENGTH: 10 min to establish 1RM Power Clean
WOD: "Wood" (30 min time cap)
5RFT
400 m run
10 Burpee Box Jumps (24/20)
10 SDHP (95/65)
10 Thruster (95/65)
Rest 1 min
Brett Woods was killed in Afghanistan on May 23, 2006 when he stepped on an IED device. He was the first Australian soldier to get a hero WOD named after him. One of his friends chose the workout for him and here is why:
HERO Workouts Of the Day’s are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen.
Jamie Z.”
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