Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval.
"Shawn" Video Demos
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U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.
The "Shawn" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 8, 2015 (150208).
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