Workout of the Day – June 15th

– MIDLINE / ACCESSORY –
4 sets of:
15 GHD Sit-ups
*100’ KB Farmers Carry after each set.

*As heavy as possible.
*Rest 1:00 in between sets.

– WORKOUT OF THE DAY –
HeroWod
“Jonesy”
6 Rounds For Time
400 Meter Run
6-5-4-3-2-1 Rope Climbs

Behind the Workout:
“Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.

The workout is from australianherogames.com, who say “The movements selected for this WOD are the Rope Climb and Running, both movements are near and dear to all soldiers the world over. When home on leave Andrew enjoyed going for runs with his father to catch up and unwind. The total distance for the runs is 2.4km which is the standard fitness test for all members of the Australia Defense Force. The rope climbs are something that all soldiers regardless of their corps must master during their recruit training at the Home of the Soldier, Kapooka.”