- AMRAP in 20 minutes
- 400 meter Run
- 1 Rope Climb (20 ft)
About the wod
This Hero WOD is dedicated to Mne Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion in Afghanistan on 25/05/08. Also, dedicated to James Thompson and Ratu Babakubau who also died in the same month.
The oldest mention we’ve found of the “Dale” Hero WOD was on WODvember’s Facebook page from November 4, 2015.
See also: “Dale Gostick” Hero WOD (same person, different workout)