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CrossFit Hero WOD

14.6K 160
  • 2-4-6-8-10-12-14-16 Reps For Time
  • 100 meter Shuttle Sprint
  • Dumbbell Clusters (2x65/45 lb)

Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

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namesake photo

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

The “Feeks” Hero WOD was first posted on as the workout of the day for Friday, October 3, 2014 (141003).

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