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.





For Time:

50 Walking lunge steps

25 Chest 2 Bar pull-ups

50 Box Jumps (24/20)

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s” (20/14)

50 Sit-ups

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.


Scaling Options:

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


Cool Down:

Leg Bleeds x 3 min


Doorway Stretch – 1 min per side

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