140512 Hero WOD

7 RFT:
400m Run
29 Back Squats, 135/95 - taken from the ground, no racks.

Inclement weather plan: 400m row for run or 50 SDHP with 45lbs

Hero workouts are created and named by CrossFit, Inc for servicemembers and Fire/LE personnel that were CrossFitters who perished on duty. These are typically harder or longer than normal WODs for a small measure of their sacrifice.
Information about the Marine for whom this workout was named

We have a couple of hero workouts that are ours internally: "Vito" for Staff Sergeant Thomas Vitagliano and "Lunchbox" for Major Douglas Sloan, friends of Coach Michael that died in Iraq and Afghanistan.


Michael Reynolds

CrossFit Level 1 Coach