Workout of the Day – August 12th

– CORE WOD –
3 Round Tabata 40 seconds on: 20 seconds rest
L-Sit Hold (Rig/KBS/Parelletes)
Left Side Plank Holds
Right Side Plank Holds

– WORKOUT OF THE DAY –
Hero Wod: “Styles”

With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)

*Rest 2 minutes*

From 10:00-18:00, AMRAP of:
8 Snatches (135/95 lb)
25 Double Unders

*Rest 2 minutes*

At minute 20:00-28:00
AMRAP of:

8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)

*Score is
Part A Total Number Rounds,
Part B cumulative Rounds
Part C Number of Rounds
*Athlete must use same barbell for entire workout

About the workout:
This hero workout is dedicated to Constable Garrett Styles, York Regional Police, Ontario, Canada, who was killed during a traffic stop on June 28, 2013, when the vehicle he stopped took off, dragging him with it before crashing and rolling on top of him.

The workout was designed by Coach Steve Ford @fordy_steve who is a full-time firefighter and a neighbor of one of Const. Styles’ friends. He created the workout so they could do it together on the anniversary of his death.

It was first performed in Stratford, Ontario at the municipal Fire Department.