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HERO WOD FRIDAY SINCE 2010!
“Monsoor”
4 Rounds FOR TIME:
800m Run
20 SDLHP 75/55
20 Burpees
100m Farmers carry 2×70/53
40 Sit Ups
*WEAR WEIGHT VEST 20/14 LB
On September 29, 2006, an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion.
The workout was designed by CrossFit Pride @crossfitpride (Santee, CA, USA) and first posted as their workout of the day for January 27, 2019.