CrossFit Hero WOD
- AMRAP in 20 minutes
- 7 Chest-to-Bar Pull-Ups
- 77 Double-Unders
- 2 Squat Clean Thrusters (170/125 lb)
- 28 Sit-Ups
- 13 Bench Presses (170/125 lb)
Start the workout by completing 13 Bench Presses, not for time. Then immediately start the 20-minute clock and the AMRAP portion of the workout. Each round is 114 repetitions.
Score is the total number of rounds and repetitions completed (excluding the bench press) before the 20-minute clock stops.
About the wod
Background: Dedicated to Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, who died Feb. 28, 2013.
Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
This “Foo” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Sunday, January 3, 2015 (150301).