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MarineWOD Hero WOD

9.1K 146
  • Three 5-minute AMRAPs in 17 minutes
  • AMRAP in 5 minutes
  • 10 Power Cleans (135/95 lb)
  • 12 Burpees
  • 14 Box Jumps (24/20 in)
  • 20 Sit-Ups
  • Max distance Row
  • Rest 1 minute after each AMRAP

For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max distance (meters) and then rest 1 minute. Score for each round is the meters rowed. Score for the workout is the total distance rowed, cumulatively in all three AMRAPs.

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namesake photo

Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle.

Not only was Sgt Rock an ideal example of what a Marine should be, she was also a very driven individual when it came to fitness. She began martial arts at the age of 5 and went on to box in the Junior Regional Golden Gloves competition. This combination of being a challenge-driven individual and a determined Marine made her a valued asset to any operation. Her mother Cherie Rock elaborated by saying that she was always able to find success in what she did as a Marine while maintaining an “irreverent sense of humor” with everyone she came in contact with.

Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said, “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas.

This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!

This Hero WOD was posted on, March 14, 2014.

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