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“Alan Cameron”


Hero WOD

6.4K 137
  • 21-15-9 Reps for Time
  • Overhead Squats (45/30 kg)
  • Handstand Push-Ups
  • GHD Sit-Ups

With a running clock, complete the prescribed work as fast as possible (“For Time“). Athlete must complete 21 reps each of Overhead Squats, Handstand Push-Ups, and GHD Sit-Ups. Then, proceed to 15 reps each of the same movements, and finally, 9 reps each.

Score is the time on the clock when the last round of the GHD Sit-Ups is completed.

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namesake photo

Background: This British Hero WOD is dedicated to Colour Sgt Alan Cameron of 1st Battalion Scots Guards, who was 42 years old when he died suddenly at home in Livingston on March 31, 2011 while recovering after several difficult operations. Colour Sgt Cameron had sustained wounds while on foot patrol in an area north of Lashkar Gah on April 13, 20210.

Dedicated also to L/Sgt Mark Burgan, Mjr Matthew Collins, Daniel Prior, Lcpl Stephen Mckee and Lcpl Liam Tasker who died in the same month.

The earliest mention we’ve found of the “Alan Cameron” Hero WOD is from CrossFit Essex @cfessex (UK) who posted the workout on their WODvember Facebook page on November 21, 2016.

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