Warm up
Group Dynamic 3 rounds
20 Air Squats
High Kicks (down and back)
Quad Pulls (down and back)
Arm Circles Forward and Back 1/2
One Arm Up One Down (down and back)

Strength
Push Jerk 5-5-5-3-3-2-2 65%-70%-75%

Between Push Jerks and the wod please warm up your overhead squat. For newer athletes there are several ways to scale this movement to get the most out of your workout

Wod For Time:
21 OHS (95/65)
42 Pull ups (42 jumping pull ups or 42 ring rows)
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Partners
“Dougie & Leon”
400m Run w/Slamball
then 5 rounds
40 Slamballs
2 Tuck Jumps
40 Pull Ups
40 Power Cleans (135/95)
40 Push Ups
40 Shoulder to Overhead (135/95)
100m Run
Then: 400m Run w/Slamball

This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith.

CPL Dougie Grant died on 19 August 2011 when he was hit by a bullet fired by insurgents while trying to rescue civilians following an attack on the British Council building in Kabul. Despite the efforts of New Zealand and Coalition medics at the scene he died en route to Bagram Air Base hospital. He is survived by his wife Tina and two children, Jemma and Jaden.

LCPL Leon Smith was killed when he and other NZSAS personnel accompanied a group from the Crisis Response Unit including Interior Ministry legal officials, who were serving a Ministry of the Interior judicially authorised arrest warrant in a compound suspected to house suicide bombers. It is believed the intent of the insurgents was to conduct an operation in the Kabul region. In the early hours of the morning (Afghan time) on Wednesday 28 September 2011, as the group moved to the compound it was engaged by suspected insurgents. LCPL Smith was struck in the head by a bullet gravely injuring him, and he was medically evacuated to a hospital where he later died.

8am Endurance
Option 1- Run only 8×400 on the post office road, 90 second break between run
Option 2-
Run 1 Mile, Bike 5 miles, Run 1 mile

9am Mobility

10am
Parnter Wod
3 Rounds
30/20 Cal Bike
20 Burpee Box Jump Overs

Rest 3 minutes

3 Rounds
24 DB Deadlifts
18 DB Front Squats
13 DB Push Jerks (rx 70/50)

Rest 3 minutes

3 rounds
30/20 cal row
30 Burpees
30 wall balls 30/20

Warm up and skill work, meet at the board at the top of the hour, warm up starts at 5 after
The moment you have all been waiting for. Going to work those biceps and triceps
20mEMOM
1- 5 DB Curls Each Arm
2- 8 DB Tricep Extensions
3- 15 Jumping Jacks
4- 6 DB Rows Each Arm
5- REST

at 30 after meet at the board to go over movements

18 Minute Amrap-
12 Alt DB Snatch 70/50
12 Burpees,
24 doubles
run 200

Warm up: Group Mobility

Optional Strength

Optional Strength: Push Press 5-5-5-3-3-2-2 70%-75%-80%

Wod-

Row 5k, Bike 5 miles, or Run 5k