Hero WOD 14 of 15

“Kamloops Residential School”

For time:
215 Double Unders
— then —
21 Handstand Push-ups
5 Clean & Jerks, 135/95 lbs
21 Burpees
5 Clean & Jerks, 135/95 lbs
21 Box Jumps, 24/20 in
5 Clean & Jerks, 135/95 lbs
21 Kettlebell Swings, 53/35 lbs
5 Clean & Jerks, 135/95 lbs
21 Lunges
5 Clean & Jerks, 135/95 lbs
21 Pull-ups
5 Clean & Jerks, 135/95 lbs
21 Med Ball Cleans, 20/14 lbs
5 Clean & Jerks, 135/95 lbs
21 Toes-to-bars
5 Clean & Jerks, 135/95 lbs
— then —
Row, 1996 m

Goal: Sub 27 min

“Honoring the lives of the 215 children that were recently discovered at the Kamloops Residential School. Every Child Matters.”

Supporting our some of the Speal Gym community members and those that are Canadian residents with this one as a special request. This was written by them and we tossed it into the mix for our hero month. The clean and jerks are a weight that shouldn’t be of concern for you. The same thing you would use for “Grace”. You can cycle these or do quick singles. Either way the approach should keep you moving. The sets of 21 all have reasonable volume for the movements but will require a bit of strategy for some of us when it comes to the HSPU and T2B. The Cash Out is where you are going to have to dig in a bit. It’s easy to coast a workout in that has a longer effort here but fight for a strong and steady pace. This is going to be a longer workout due to the final row or run but stick with it and finish strong.