Workout: Hero WOD

Gym Workout: Adam Brown

Workout: Adam Brown– In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, who was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

“Adam Brown”
For weights, use a moderate to heavy weight for you up to the prescribed weight next to the movement. Given the length of this workout, this is a good one to also try splitting with a partner.

2 Rounds For Time
– 24 Deadlifts (up to 295 lb)
– 24 Box Jumps
– 24 Wall-ball shots (20 lb)
– 24 Bench Press (up to 195 lb)
– 24 Box Jumps
– 24 Wall-ball shots (20 lb)
– 24 Cleans (up to 145 lb)

At Home Workout

For time (as fast as possible)

2 Rounds For Time:
– 100 Walking lunges
– 75 Double-unders (alternative: 2 single-unders for each double-under)
– 50 Push-ups
– 25 Air squats carrying an odd object (medicine ball / KB / DB)

Complete all reps of each exercise in the order written before moving to the next. Repeat the whole set for a total of 2 rounds. Try to keep the rounds the same time.