CrossFit Hero WOD

  • For Time
  • 100 Thrusters (135/95 lb)
  • 100 Chest-to-Bar Pull-Ups
  • 6 mile Run

Partition the thrusters, pull-ups and run as needed.

namesake photo
Dedicated to U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar who died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

The "Spehar" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, December 13, 2014 (141213).
Movements : Pull-Up, Run, Thruster
Equipment : Barbell, Pull-Up Bar
Scoring : For Time
Category : The Heroes
Dates : August 06