Its New Years Eve, which means its time to cut loose, but before you stuff your face with the evils of the Holiday season and forget where you left your pants, you need to earn it.

This work out is refferred to as a “Hero WOD”.  It is named after a Service person who has lost their life protecting our country’s citizens.  This workout will be hard.  When you do this workout think off all of the people who have given their life for us and know that you are experiencing a small amount of pain to pay homage for the great pain that was suffered from their loss, all in the name of Patriotism and protection from evils, both foreign and domestic.

If you need to scale/modify this workout, do so appropriately, or if you would like to tackle it with a partner, you can do that to, but there is no quitting.


For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles





If you’ve got a twenty pound vest or body armor, wear it (I will not be wearing one because I have a built in one around my midsection).


Upon completion: Commence celebrations

2 responses »

  1. Paul McGuire says:

    Paul Mc:
    *box jump was a bench so it was a little low

  2. Juicy Double says:

    Tilton:47 something

    We used 75 lbs on the Squat clean
    Tilton Ran and I rowed 4000 meters for the buy in and buy out: Total meters on the rower 8000 meters.

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