Sunday, October 28th Crossfit Workout of the Day
Warm Up
8 minutes:
5 scap pull ups
:10 L-hang from pull up bar
10 PVC v-ups
10 pass thrus
5 scorpions
Hero WOD
“Forrest”
20 L-pull ups
30 toes to bar
40 burpees
800m run
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
The “Forrest” Hero Workout was first posted on Crossfit.com on October 17th, 2010.
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