Photo courtesy of CrossFit HQ. U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
50 Walking lunge steps
25 Chest 2 Bar pull-ups
50 Box Jumps (24/20)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s” (20/14)
5 Rope climbs
Video courtesy of Jump Rope Gym. Quick points on Triple Unders. If you are not able to do them today, don’t get frustrated. As with all Hero WODs, the point is to go through the hardship of the WOD in honor of the fallen.
Video courtesy of Rogue Fitness. Quick demo on 2-fer wall balls.
C2B -> Chin above pull ups -> Buddha Pull Ups
Box height -> as needed
Triple Unders -> 50 DUs -> 100 SUs
Ring Dips -> stationary dip -> box dip
K2E -> Hanging Knee raise
Med ball weight -> as needed
Rope climb -> 3 Rope Walks
Video courtesy of Team Soul Training