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CrossFit Hero WOD

19.4K 129
  • With a Running Clock in 35 minutes
  • First, AMRAP in 30 minutes (with a Partner)
  • 30 Double-Unders
  • 15 Pull-Ups
  • 15 Push-Ups
  • 100 meter Sprint
  • Partners alternate rounds
  • Then, 5 minutes to find a 1-rep-max Partner Deadlift

For the AMRAP, one partner work while the other rests, switching after each full round is completed.

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namesake photo

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

The “Scooter” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, October 15, 2015 (151015).

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