Pic courtesy of WOD Well



AMRAP (with a Partner) in 40 minutes:

50 Burpees

400M Run

50 Kettlebell Swings (53/35)

400M Run

50 Pull-Ups

400M Run

50 Push-Ups

400M Run

Split work between partners as needed. Run together.


This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

Remember, this is a partner WOD.  Only one partner working at a time, except during the run.  During the run, you run together for the 400M.  See how many rounds you and your partner can get through!


Scaling Options:

Run -> 500M Row

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Push Ups -> off of a bench


Cool Down:

Cobra to Downward Dog x 20, slow and controlled


Roll out T-spine – 30 passes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s