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WOD - AUSTRALIA DAY Tuesday 26th January 2016

26/1/2016

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Australia Day Hero WOD

In today's workout we are honouring two Aussie heroes that gave up everything for their country.  Here is a little bit of background info about who this workout is about and why the movements were chosen:

"PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour.  McDonald enjoyed the heavy lifts such as Front squats and was known to swing up a Kettlebell.  Strength was his game therefore the Front squats and KB swings are for him.  Galagher was a man who loved metabolic conditioning workouts.  He was fast, strong and quick to find a pull-up bar for his fitness programming.  The pull-ups and the 200m are for him"

'McDonald and Galagher'

In teams of 2 -

2 rounds of:

200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg

* Person 1 does the round of 16's and tags person 2 who does round of 14's.  Continue in this fashion until 2 full rounds are completed.

FINISHER

At the 20 min mark -

In 5 teams and on a 15 minute clock:

Row for max calories

* Change out rower on every minute
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