In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
The “Badger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 19, 2007 (071219).
400m Run
__________
25ft. High knee march
25ft. Shin up pull
25ft. Forward lunge
25ft. Backward lunge
25ft. Running high knees
25ft. Running butt kickers
1 round
__________
5 scap pull up
5 kipping swing
5 deadlift
5 front squat
2 rounds
_________
5 pull up
3 hang Squat Clean
3 rounds, build barbell to workout weight as you build.
RXConditioning:
3 Rounds For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
Intermediate:
3 Rounds For Time
30 Squat Cleans (75/55 lb)
30 Pull-Ups (Banded)
800 meter Run
Baseline:
3 Rounds For Time
20 Hang Squat Cleans (35/15lb. lb)
20 Pull-Ups (Banded) or Ring Row
400 meter Run
2:00 pancake stretch
1:00 pigeon stretch each leg
:30 lat stretch each arm (holding on to band)
