8am-10am: Open Gym
10am: Group WOD

Hero WOD 15 of 15

“Team Dae Han”
3 rounds for time of:
Barbell Run, 45/35 lbs, 800 m
3 Rope Climbs
12 Thrusters, 135/95 lbs

Goal: Just get it done

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

This is such a great and challenging workout. The team aspect we have listed today is swapping out who is carrying the barbell on the 800 meter effort. You should be able to jog with this and keep a steady pace. The rope climbs and thrusters should still be done individually. You can have separate barbells or simply do an “I go, you go” pace to keep moving. If you’re solo…. get after it and enjoy the challenge.

Post Work – Shoulder Maintenance
2-3 rounds for quality of:
Lateral Raise Hold, pick load, 20 secs
10 L/10 R Diagonal Banded Pull Aparts
Front Raise Hold, pick load, 20 secs
15 Scap Push-ups