Thursday, Week Two Hero WOD! (50 min):

A) Upper Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1-Bilateral External Circular Rotations

Stretch 2 –Bilateral Internal Circular Rotations

Stretch 3-Corkscrew Shoulder Twists

Stretch 4 –Squat Position Thoracic Mobility Reach

Stretch 5 –Band Shoulder Dislocates

Stretch 6–Band Diagonal Shoulder Dislocates

Stretch 7 –Band Pull Apart

Stretch 8-Diagonal Band Pull Apart

B) Technique (1 min): Pull-Ups, Push-Ups , ABMat Sit-Ups and Air Squats

C) WOD (45 min):


In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups), for time complete:


300 Pull-Ups

400 Push-Ups

500 ABMat Sit-Ups

600 Air Squats

L1: Jumping Pull-Ups, Kneeling Push-Ups

L2: Band Assisted Pull-Ups

MOD: CC180 Assisted Pull-Ups, Box Assisted Push-Ups

Note Time Completed: ___:___

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.