Hero WOD – Sábado 12.06.2021

WOD – Viernes 11.06.2021
11 junio, 2021
Rest Day – Domingo 13.06.2021
13 junio, 2021

Hero WOD – Sábado 12.06.2021


AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders

This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2020, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.

During the attack, SSgt Mote exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.

“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”

Staff Sgt. Sky Mote posthumously received a Navy Cross for his actions.

The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit Mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”

The rep scheme signifies the date of Mote’s death, 8-10-12.

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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