Hero WOD – Sábado 12.09.2020

WOD – Viernes 11.09.2020
11 septiembre, 2020
Rest Day – Domingo 13.09.2020
13 septiembre, 2020

Hero WOD – Sábado 12.09.2020

For Time
Buy-In: 44 Push-Ups
Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees
Buy-Out: 44 Push-Ups

This hero workout is dedicated to Sergeant Mike Stephen, Stone County Sheriff’s Office, AR, who was shot and killed on July 18, 2019, while responding to a domestic incident at a home in the area of 2020 Flag Road in Arkansas.

At the time of his death, Sgt. Stephen was speaking to a female in the front yard when another subject opened fire, striking him and the woman. The subject who opened fire was found dead by responding deputies.

The workout was designed by Jon Arnold @jonarnold56 who is also a fellow cop and good friend of Sgt. Stephen.

According to Jon, Sgt. Stephen’s badge number was 4 so the rep scheme features 4’s.

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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