Strength:
Warm up rope climbs and heavy thrusters to prep for Hero WOD

Hero WOD:
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45/35 pound barbell*
3 Rope Climbs
12 Thruster (135/95)

*In larger classes use a bumper plate*
**Absolutely no dropping, scratching, or harming the barbells**

L1: Run 400m with 25/15lb plate, 10 rope captures per round, 75/55
L2: Run 800m with 35/15lb bar, 2 Rope Climbs, 115/75
L3: Written
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.