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CrossFit Trenches Hero WOD

1.3K 18
  • 3 Rounds for Time
  • 800 meter Run
  • 25 Chest-to-Bar Pull-Ups
  • 35 American Kettlebell Swings (53/35 lb)
  • 45 Bear Hug Jumping Squats (15/10 lb Medicine Ball)

For the Bear Hug Jumping Squats, start by holding a medicine ball in front of the chest. Squat down then jump vertically. Both feet must leave the ground simultaneously.

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namesake photo
Background: This Hero WOD is dedicated to Police Officer Michael Langsdorf of North County Police Cooperative, Missouri who was killed in the line of duty on June 23, 2019.

At the time of his death, Officer Langsdorf was speaking with an individual who was allegedly attempting to cash fraudulent checks. When the contact turned to a struggle, Officer Langsdorf was shot by the man, who was apprehended a short time later.

Officer Langsdorf had served with the North County Police Cooperative for only three months and had previously served with the St. Louis Metropolitan Police Department for 17 years. He is survived by his two children, fiancée, and parents. If you would like to help the Langsdorf family, you can donate here.

We first found this workout posted by CrossFit Trenches @crossfit_trenches (St. Louis, MO, USA) on July 4, 2019.

See also: (related) "Langsdorf 347" Hero WOD by CrossFit North County
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