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Hero WOD

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  • For Time
  • 75 Power Snatches (75/55 lb)

With a running clock, as fast as possible perform the work prescribed.

Score is the time on the clock when the last power snatch is completed.

Good Times for “Randy” (source)
– Beginner: 9-12 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

Tips and Strategy

Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a few options to think through for athletes who know they will need several breaks on the barbell:

5 Sets of 15
5 Sets of 10, 8-8-7

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namesake photo
Background: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

The "Randy" Hero WOD was first posted on as the workout of the day for Wednesday, February 13, 2008 (080213).
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