Hero WOD – Sábado 08.08.2020

WOD – Viernes 07.08.2020
7 agosto, 2020
Rest Day – Domingo 09.08.2020
9 agosto, 2020

Hero WOD – Sábado 08.08.2020

«Mark & Dennis»

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)
*While one athlete performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary.
Time Cap: 40 minutes

Scaling Options

Intermediate
8 Rounds for Time
4 Box Jumps (30/24 in, switch every rep)
18 Deadlifts (187/132 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

Beginner
8 Rounds for Time
4 Box Jumps (24/20 in, switch every rep)
18 Deadlifts (132/95 lb) / Hang Hold*
7 Synchronized Burpees
36 Wall Ball Shots (14/7 lb, switch every 6 reps)

This hero workout is dedicated to Private First Class Mark Schouwink, and 1st Lieutenant Dennis van Uhm, both of the 45th Armoured Infantry Battalion (Ermelo), Netherlands Royal Army, who were killed by an improvised explosive device on April 18, 2008, at 07:36 local time, during a peace mission in Uruzgan, Afghanistan.

This workout was designed by Marcel Noordegraaf from CrossFit Zeewolde @crossfitzeewolde (Zeewolde, Netherlands), who was a colleague of Mark & Dennis’ and was also deployed to Afghanistan at the time of their death.

According to the submission, the date of 2008 April 18 and time 07:36 is an important part of this workout. A lot of the guys from Mark & Dennis’ unit got a tattoo with this specific date and time to honor them. For that reason, the rep scheme used this date and time.

This Workout was first performed on April 18, 2019, at CrossFit Zeewolde. This was a special day because Mark and Dennis’ former company held a memorial for them in the early morning. After that, they all came to CrossFit Zeewolde to perform this special Hero Buddy WOD for the first time. A lot of boxes in The Netherlands joined and programmed this Hero WOD on that specific day. Now every year, this WOD will be performed on April 18 at CrossFit Zeewolde, joined by a lot of other boxes from The Netherlands.

«Hay un remedio para las culpas, reconocerlas.» Franz Grillparzer

Sara Jurado Lopez
Sara Jurado Lopez
Entrenadora en Tracius Weightlifting & Fitness. Técnico en actividades físico deportivas (TAFAD). CPT-NSCA. Entrenadora de Kettlebell L-1. CrossFit trainer L1, CrossFit Mobility Trainer, CrossFit Football Trainer, CrossFit Strongman Trainer

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