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CrossFit Hero WOD

19.3K 716
  • For Time
  • 5 mile Run
  • After each 5 minute run interval:
  • 50 Air Squats
  • 50 Push-Ups

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.

Score is the time on the clock when the 5 mile Run is completed.

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namesake photo

Background: Dedicated to U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, who 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 the CrossFit Main Site as the workout of the day for Sunday, February 8, 2015 (150208).

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