Sunday November 23rd

Hero Workouts Today w/partner
‍

Workout 1
Hero Workout Laura
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children.

‍

rx

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)

‍

intermediate
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)
‍

beginner
20-cal row
16 burpees
8 power cleans (45/65 lb)

‍

Workout 2
Hero Workout ROY
Split the work
Roy

5 rounds for time of:
15 deadlifts
20 box jumps
25 pull-ups

♀ 155-lb deadlifts, 20-inch box
♂ 225-lb deadlifts, 24-inch box

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.

‍

‍