Hero WOD – 07.03.2020

Hero WOD – 07.03.2020

«Tuder»

For Time (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)

This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attemtping to take a wanted suspect into custody.

According to Susan, «Sean’s call sign was «Gang 3» hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was «Grace», which lent some inspiration to the programming of «Tuder».

CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.

Francisco J. Rodríguez
Francisco J. Rodríguez
Licenciado en Ciencias de la actividad física y deportes. CSCS. Master en Nutrición y Dietética: Especialidad en Obesidad y Trastornos de la conducta alimentaria. Diplomado en Magisterio: Educación Física. Técnico en Actividades Físicas y Animación Deportiva Head Coach & Co-founder in Tracius Weightlifting & Fitness

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