CrossFit Cardiff Hero WOD
- 6 Rounds for Time
- 1 Squat Snatch (70/50 kg)
- 6 Ring Muscle-Ups
- 11 calorie Assault Bike
- 64 Double-Unders
- 11 Burpees
- 6 Chest-to-Bar Pull-Ups
- 1 Squat Clean (70/50 kg)
With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.
Score is the time on the clock when the last round of squat clean is completed.
About the wod
Background: This hero workout is dedicated to Sergeant Paul “Scruff” Mcgough, who died aged 41 on June 1, 2006. He was a member of the Special Boat Service unit which took part in the siege of Qala-i-Janghi, Afghanistan, one of the most highly decorated missions in the recent history of the British special forces.
McGough was one of eight SBS men in two armed Land Rovers under a British commander, and nine US special forces, led by Major Mark Mitchell, who raced to prevent the Taliban from breaking out of jail to retake Mazar-i-Sharif.
This workout was designed by Reebok CrossFit Cardiff @reebokcrossfitcardiff (Cardiff, UK).