Warm Up
Coaches Warm Up
Double Under Intervals (10 mins)
Workout of the day:
Herowod:
“The Dean” -Beard Boys Memorial wod
8 Rounds for Time
11 Single (1) Dumbbell Box Step-Ups (50/35 lb) (suitcase carry at athlete side)
22 Unbroken Double-Unders (UB if RX*)
2 Rope Climbs
1 Squat Clean (225/155 lb)
Cash-Out:
2,019 meter Row
On a running clock, perform 8 rounds of the work described. Once the eighth round has been completed, move immediately to the 2,019 meter Row. For the Double-Unders, each set must be unbroken. A trip or a single-under re-sets the count back to zero; repeat again until the set of 22 is completed unbroken.
Score is the time on the clock when the row is finished.
*This Hero workout is dedicated to Firefighter Dean Hale, Murrietta Fire & Rescue, CA, who passed away on November 22, 2019, after a long battle with job-related cancer.
We first found this workout posted by Beard Boys Programming @beardboysprogramming and after some research, learned that “the Dean” was designed by Coaches Stephen Zeeb and Justin Clark of Turn2Crossfit, @turn_2_crossfit (Murietta, CA, USA).
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