HERO WOD

CROSSFIT TRENCHES – CrossFit

“LT. BRAD CLARK” (Time)

For time:
Cash-in: 95 DU
6 Rounds of:
10 Alternating Single Arm Dumbbell P Clean and Presses 50/35(one head of the DB must touch the ground ea rep)
11 Burpees
18 Weighted Forward Lunge Steps (in place – alternating) 50/35 – hold the dumbbell in any racked position (front, back, or over one shoulder).
Cash-out: 95 DU

This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.
Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.
Rep scheme and movements: the cash in cash out idea came because he was killed on interstate I295 so doing two sets of 95 double unders. 6 rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.


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