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Hero WOD

10.9K 317
  • For Time
  • 400 meter Run*
  • Then, 10 Rounds of:
  • 10 Push-Ups
  • 10 Kettlebell Swings (24/16 kg)
  • 10 Box Jumps (24/20 in)
  • Then,
  • 400 meter Run*
  • *Wear a Weight Vest on the Run (20/14 lb)

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namesake photo

The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.

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