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CrossFit Hero WOD

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  • 5 Rounds For Time
  • 100 foot Bear Crawl
  • 100 foot Standing Broad-Jumps
  • Perform 3 Burpees after every 5 Broad-Jumps
  • Wear a Weight Vest (20/14 lb)

With a running clock, complete 5 rounds of 100 foot Bear Crawl and 100 foot Standing Broad Jumps as fast as possible (“For Time“). For every 5 Broad Jumps completed, perform 3 Burpees.

Score is the time on the clock when all the 5 rounds are completed.

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namesake photo

Background: Dedicated to Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

The “Brenton” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for October, 21, 2010 (101021).

See also: “Lumpy” Hero WOD” (different workout for the same man)

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