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HERO WOD FRIDAY SINCE 2010
10 Hang Power Snatch
20 Chest To Bar
16 Front Rack Lunges
33 Sit Ups
Mobility Cash Out
2:00 Shoulder Stretching Each Side
Background: This hero workout is dedicated to St. Louis County Police Officer Blake Snyder who was fatally shot on October 6, 2016, after responding to a call in Green Park, Missouri.
Snyder was a four-year veteran of the department.
This workout was designed by Coach Patricio Cordero (PC) of CrossFit Trenches @crossfit_trenches (Lake Saint Louis, MO, USA) to honor Officer Snyder’s memory.
In a conversation with WODwell, Coach Cordero told us that Officer Snyder was a friend of his best friend, and also previously attended the same high school as his wife.
The rep scheme signifies:
– 6 rounds for the day of the incident
– 10 Snatches for the month of the incident
– 20 Pull-Ups and 16 Lunges for the year when Officer Snyder was killed
– 33 Sit-Ups for his age when he passed away