Hero WOD 11 of 15
AMRAP 15 mins of:
1 Back Squat, 1.5x bodyweight
1 Shoulder Press, 0.75x bodyweight
1 Deadlift, 1.5x bodyweight
2 Back Squats, 1.5x bodyweight
2 Shoulder Press, 0.75x bodyweight
2 Deadlifts, 1.5x bodyweight
3 Back Squats, 1.5x bodyweight
3 Shoulder Press, 0.75x bodyweight
3 Deadlifts, 1.5x bodyweight
Continue adding 1 rep each round to each movement until time expires.
U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
Take note of the percentages that are listed to use for the workout but don’t feel stuck with them. If you can complete multiple movements with this percentage I suggest you give this workout a go as it’s written and just grind through it assuming you can keep quality position throughout and under fatigue. Otherwise, adjust loading that allows you to do this and keep a steady pace throughout the workout. If you’re looking for some guidance you should be able to do at least 8-10 reps unbroken, with confidence, of any of the movements while you are fresh.
1-2min per side True Hip Stretch
3min Forward Fold