CrossFit Trenches Hero WOD
- AMRAP in 20 minutes
- 7 Burpee Box Jump Overs (24/20 in)
- 7 Clean-and-Jerks (135/95 lb)
- 7 Toes-to-Bars
- 7 American Kettlebell Swings (70/53 lb)
- 7 Plyo Push-Ups (45/35 lb plate)
For the plyo push-up, start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.
This workout requires the use of only one plate for the plyo push-ups.
See: Plyometric (Plyo) Push-Up demo (using two plates)
Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.
Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.
This workout was created by coach Patricio Cordero of CrossFit Trenches (Lake Saint Louis, MO).