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CrossFit Wreckage Hero WOD

4.9K 115
  • For Time
  • Buy-In: 532 meter Sandbag Run (40/30 lb)
  • 5 Rounds of:
  • 21 Hand Release Push-Ups
  • 20 Alternating Dumbbell Snatches (50/35 lb)
  • 15 Single-Arm Overhead Dumbbell Lunges (50/35 lb)
  • Cash-Out: 532 meter Sandbag Run (40/30 lb)
  • Wear a Weight Vest for the entire workout (20/14 lb)


532 meter Medicine Ball Carry (30/20 lb)

5 Rounds of:
21 Hand Release Push-Ups
20 Alternating Dumbbell Snatches (35/20 lb)
15 Walking Lunges

532 meter Medicine Ball Carry (30/20 lb)

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namesake photo

Background: This Hero workout was created to honor North Carolina Highway Patrol Trooper Samuel Bullard, who paid the ultimate sacrifice in the line of duty on May 21, 2018.

At the time of his death, Trooper Bullard was involved in a police pursuit when his cruiser left the roadway and struck a bridge support. He was killed instantly.

“Bullard” was created by coach Brent Tyler of CrossFit Wreckage @crossfitwreckage (Charlotte, NC, US) and we first found the workout posted on Brent’s Instagram page.

In an email with Brent (who was one of Trooper Bullard’s academy instructors), he told us:

“Sam was not only one of my recruits and constituents, he was a close friend. We shared a lot in common. His death put a huge hole in my heart and the hearts of anyone who knew him….Because he died a hero, I wanted To make this WOD tough, but do-able. That’s why I incorporated wearing the 20# vest during the entire workout and the run carrying a sandbag. I also wanted to utilize as little equipment as possible so anyone who has dumbbells at home could do this WOD without having to be a member of a gym.”

Brent also acknowledged that “Bullard” was originally programmed with a 40# sandbag for the run portion, but CrossFit Wreckage altered the workout to 30# medicine balls due to a lack of equipment.

According to Brent, “Sam’s call number was E-532. He was killed on 5/21/2018. So this is where I got the 532m run from as well as the 5 rounds, 21 HRPU, 20 DB Snatches and 18 OH DB Lunges.”

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