- 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)
For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only).
Movement Intro: The Burpee, The Goblet Squat, The Kettlebell Swing, The Plank Hold, The Push-Up, The Wall Sit
Equipment Intro: The Kettlebell(s)
Related Collections: Burpee WODs, Goblet Squat WODs, Kettlebell Swing WODs, Plank Hold WODs, Push-Up WODs, Wall Sit WODs, Kettlebell(s) WODs, For Time WODs, Coach Creations WODs, The Heroes WODs
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)
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)
