Industrial Athletics – CrossFit
Time for the hero WOD for this month. Every July, we do the Hero WOD Daniel. Make sure you record your time so that you have something to compare from year to year.
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Scaling:
Platinum: As written above
Steel:
For Time:
40 Pullups
Run 400m
15 Thrusters (95/65)
Run 800m
15 Thrusters
Run 400m
40 Pullups
Brass:
For Time:
40 Pullups (may use band)
Run 400m
20 Thrusters (75/55)
Run 800m
20 Thrusters
Run 400m
40 Pullups
Bronze:
For Time:
40 Ring Rows
Building Run
15 Thrusters (55/35)
Run 400m
15 Thrusters
Building Run
40 Ring Rows