Partner Hero WoD!

"Roy"

In Teams of Two Perform 5 Rounds For Time:

. of: 15 Dead Lifts (100kg / 70kg) 20 Box Jumps (24" / 20" box) 25 Pull Ups

25 Min Time Cap.

Working in your pairs split up your reps how you want.

To keep things somewhat fair each partner must do at least 5 reps of each movement in each round.

Rules today:

Same bar / Same weight on the DL's.

Same box / Same height.

Same Pull Ups bar area (can scale these individually).

This WoD was created to honour Marine Corps Sgt. Michael C. Roy. Click here to see the first time this posted on .Com & read about Roy. Post your time to comments.

Leap !!!

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'Hero' Month is over the halfway mark! No turning back now!!

How are you handling things?

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

In August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ.

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state.

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Are you enjoying the journey?

Winter is nearly done with and we are seeing it out in style!!