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CrossFit Hero WOD

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  • 30-20-10 Reps for Time
  • Back Squats (bodyweight)
  • Bench Presses (bodyweight)
  • Strict Pull-Ups

With a running clock, complete the prescribed work as fast as possible (“For Time”). Athlete must complete 30 reps each of Back Squats, Bench Presses, and Strict Pull-Ups. Then, athlete will complete 20 reps each, and finally 10 reps each.

Score is the time on the clock when the last round of the Strict Pull-Ups is completed.

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namesake photo

Background: U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

The “Justin” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, April 10, 2014 (140410).

See also:Justin” Tribute WOD (for Justin Lascek), “Justin” Honesdale CrossFit Hero WOD (for Justin Cordaro)

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