Hero WOD 'Sher'
3/4 BW clean (Full Squat)
10-9-8-7-6-5-4-3-2-1
Burpee Chin (Dead Hang)
20-18-16-14-12-10-8-6-4-2
Double Unders
30-27-24-21-18-15-12-9-6-3
3/4 BW clean (Full Squat)
10-9-8-7-6-5-4-3-2-1
Burpee Chin (Dead Hang)
20-18-16-14-12-10-8-6-4-2
Double Unders
30-27-24-21-18-15-12-9-6-3
Private Gregory Michael Sher was killed in a rocket attack in Oruzgan Province, Afghanistan, on Sunday 4th January 2009, at 12:55 Afghan time (19:25 AEST).
Private Sher was a member of 2 Commando Company, 1st Commando Regiment, and at the time of the attack was with a Special Operations Task Group element that had deployed from Tarin Kowt to a provincial patrol base.
Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed to honour Greg’s hard working, determined spirit. Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.
