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“Donald L. Wheeler Jr.”

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Hero WOD

2.4K 206
  • 13 Rounds for Time
  • 13 Air Squats
  • 13 Push-Ups
  • 13 Reverse Crunches
  • 13 Dips
  • Cash-Out: 4 minute Plank Hold (cumulative)
  • Time Cap: 22 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 13 rounds. Athlete must complete 13 Air Squats, 13 Push-Ups, 13 Reverse Crunches, and 13 Dips. To complete the workout, accomplish the cash-out of 4-minute Plank Hold. Accumulate 4 total minutes in the Plank Hold position. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.

Score is the time on the clock when the Plank Hold is completed.

Movement Standards

Reverse Crunch: Lying on your back, raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. Breathe out and contract the abs to bring the knees up towards the chest by raising the hips off the floor. Hold for a second, then lower your hips and legs back to the starting position.

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namesake photo

Background: This hero workout is dedicated to Spc. Donald L. Wheeler Jr. (“DJ”), 1st Battalion, 22nd Infantry Regiment, 4th Infantry Division, US Army, who was killed in action on Oct. 13, 2003, in Tikrit, Iraq. At the time of his death, Spc. Wheeler was the gunner on a Bradley Fighting Vehicle when it was attacked by a rocket-propelled grenade.

This workout was designed by Patrick and Taylor Wheeler, brother and sister-in-law of DJ.

According to Patrick:
– “DJ was 22 years old when he was killed in action hence the 22 minute cap.
– DJ is one of 13 children hence the 13 sets/13 reps.
– DJ was the fourth child so that is why there is four minutes of planks.”

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