CrossFit Firebase Orlando

“NEVER Forget”

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.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.