Today’s hero WOD can be attacked in a partner style format or as an individual. If done with a partner, ALL THE REPS STILL NEED TO BE DONE. However, you can rest while your partner is working which will reduce overall amount of volume that can be accomplished in a 20:00 period.
___________
This memorial workout is dedicated to US Army Soldier Vanessa Guillén who went missing from Fort Hood Army base on April 22, 2020. Her remains were discovered in a rural section of Bell County, TX, over two months later, from an apparent homicide.
Born on September 30, 1999, Guillén was a small-arms repairer assigned to Support Troop, Engineer Squadron, 3rd Cavalry Regiment. A private first class when she disappeared, she was promoted to specialist effective July 1, based on time in service, according to Fort Hood.
The workout was designed by Coach Margot Putty @margotputty of North Dallas CrossFit @northdallascrossfit (Dallas, Texas, USA), who also hosted a community Zoom workout on July 11, 2020, with all the proceeds donated to Spc Guillén’s family.
The rep scheme signifies:
– 20 minute AMRAP for Vanessa Guillén’s age
– 400 meter Run for the month when she passed away
– 22 Burpees to Plate for the day of her passing
– 9 Lunges for Vanessa Guillén’s birthday month
– 30 Ground-to-Overheads for her birthday
– 99 Air Squats for her birth year.
200m Run
_______
10 Scap push up
20 mountain climbers
30 Alternating stationary butt kickers (15 each side)
2 rounds
______
4 Walking lunge
4 no push up burpee
8 Ground to overhead (light plate)
4 Air Squat
3 rounds
RXConditioning:
AMRAP in 20 minutes
400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (45/25 lb)
99 Air Squats
Intermediate/ Baseline: scale volume according to experience level and capacity.
3×8 each dumbbell alternating curl
+
3×25 Banded tricep push down
Superset these 2 movements rest as needed.
