Klepto Hero WOD


This Sunday, I realize that I actually enjoy doing a hero work out once a week. 🙂 In fact, I have been really looking forward to this one.

Klepto Hero WOD

4 rounds for time:

27 Box Jumps (24″ / 20″)
20 burpees
11 squat cleans (145 lbs / 100lbs)

In memory of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David

I finished the workout in 29:26 minutes, averaging about a 7:15 minutes per round – the first and the last round was about this pace which the middle two rounds were slow. I thought that the burpees were going to be the killer (I did it with a 6″ touch), but it actually ended up being the 11 squat cleans.

  • Pros of this workout – A good mix of fundamental cross fit movements.
  • Cons of this work out – Box jumps and burpees really gases you out. It got my heart rate up so quickly such that squat cleans became challenging even at 100lbs. I definitely need to work on my metcon.

Looking forward to my next weekend’s hero wod already!!!!

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