The WOD consist of elements of all Hero WODs named for SEALs. As a Team of 4, complete the following for Time:
1 Mile Run w/Body Armor (Vest), Each Member runs 400m.
100 Pull Ups
60 Ring Dips
150 Abmat Sit Ups
400 Air Squats
80 Kettlebell/Dumbell Swings (55#M/35#W)
60 Deadlifts (250#M/170#W)
12 Rope Ascents (or 120 Pull Ups)
(Split reps among members. Scale weight/movements as needed. If you do not have vest, carry 20# Medball on run. Only one person per team working at a time.)
Thanks to CrossFit Hampton Roads for programming this WOD to honor these Men and Their Ultimate Sacrifice.
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