- 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).
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)