Friday Mar 27 2020

Hero Forged Friday is upon us again and no matter if we are quarentined or not, we will continue to remember and celebrate the lives of our fallen heroes. The one thing that really kept me going when I was in Afghanistan was the looking forward to Friday's, as no matter where I was or what equipment I had available, I would complete a Hero WOD. Looking forward to every Friday really made the weeks fly by and maybe during these trying times back here on US soil we can all do the same. When the future looks bleak and the time won't go fast enough to get us through these rough times maybe we can distract ourselves with keeping our eyes on these Friday's and before we know it the clouds will part and the sun will shine down on all of us once again.
Have a great Friday!
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Workout/Warmup Desc.

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Sylvia Christensen13d

Can’t wait for the looks my neighbors will be giving me while I’m doing this in the parking lot 😂


Steve Schaefer12d

You’ll have to let us know if this workout encouraged or discouraged social distancing.

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5.5 mi walk with Grace.
8:58 (20# vest)
30 total burpees
6 rounds for time of: 24 Air Squats, 24 Push-ups, 24 Walking Lunges, Run, 400 m. 28:13.
17:24 with a 2-3ish minute break due to negligent vest
20lb vest
8 mile run
Last Thursdays Home WOD - 7 Rounds
Flutter Kick Tabata
Golden Birthday Workout!!!
Worked up to 405# DL, then 5x5 @ 395# / Qualifier WOD from 3-16-20 of (100) 60# Dumbbell Snatch, 50 cal row, and (100) Bar-Facing Burpees complete in 18:06. / L-sit Rope Climb practice with the brand new rope!
Did yesterday’s plus sn balance.
25# vest and it kept coming off 😑
Rest/Recovery Day
30 min EZ spin & my own ROM WOD (#300squats!) & L-sits.