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by Jk McLeod



Hero WOD

28.9K 1.9K
  • For Time
  • 2 minute Elbow Plank (in silence)
  • 13 Burpees
  • 18 Kettlebell Swings (50/35 lb)
  • 31 Push-Ups
  • 53 Goblet Squats (50/35 lb)
  • 53 Burpees
  • 31 Kettlebell Swings (50/35 lb)
  • 18 Push-Ups
  • 13 Goblet Squats (50/35 lb)
  • 2 minute Wall Sit (in silence)

With a running clock, as fast as possible perform the prescribed work in the order written. For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only).

Score is the time on the clock when the two-minute Wall Sit is completed.

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namesake photo

Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”

See also (related): “Da Bauer” (different workout for the same man)

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