Workout to honor our first responders. 

WEDNESDAY, SEPTEMBER 11TH, 2019
A) Whiteboard Brief 
– Hero WOD: Today is a special hero workout for 9/11. Former U.S. Navy SEAL Glen Doherty, 42, of
Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an
attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister
Katie, and brother Greg.

B) Conditioning 

Hero Workout – ”Glen”

For time:

30 Clean + Jerks (135, 95)

Run 1 mile

10 Rope Climbs

Run 1 mile

100 Burpees

L3: (115, 75) (6 Rope Climbs) (1600 meters)

L2: (95, 65) (30 Strict Band Assisted Chin-ups) (1400 meters)

L1: (75, 55) (50 Ring Rows)  (1200 meters)

*No time cap

C) Extra Credit
5 Minutes of Parasympathetic Breathing