TRIAL WEEK! DROP IN’S WELCOME $20. CALL OR EMAIL COACH MARK TO GET STARTED 7065871946 OR CROSSFITSACRIFICE@GMAIL.COM

HERO WOD FRIDAY SINCE 2010!

“Martin” Partner Wod

2000m Row

100 BW Deadlifts

50 Thrusters 95/65

1000m Row

100 HR Push Ups

50 Pull Ups

500m Row
100 Sit Ups
100 Wall Balls 20/14

Split work however you’d like

THEN

Core Cash Out:

3 Rounds

100 Flutter Kicks

1:00 Low Plank

Background: This hero WOD is dedicated to Scott James Meenagh of Scotland, who was killed on January 25, 2011, whilst serving with the 2nd battalion, the parachute regiment on operations in Helmand Province, Afghanistan. He was fatally wounded when he stepped on an improvised explosive device while extracting Box no. 1 member Scott Meenagh on a stretcher. “He had already risked his own life to get to Scott and to help him deal with his own catastrophic injuries, and in doing so surely saved his life.”

For his actions that day, Martin received the George Medal for bravery but paid the ultimate sacrifice. Scott has been able to come home and love his life thanks to Private Bell’s bravery.