HERO WEEK – DAY 3

HERO WEEK – DAY 3

PSKC CrossFit – UNLOADED

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Metcon

Metcon (AMRAP – Rounds and Reps)

Hero Workout

“Bondy”

20 min AMRAP

6 x Pull Ups/Ring Rows

11 x Burpees

24 x Sit Ups
This British Hero WOD is dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer reconnaissance task in the Deh Adham Khan region of Nahr-e Saraj (North) in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device.

His colleagues provided immediate first aid before he was evacuated by helicopter to the military hospital in Camp Bastion, where he received further medical attention. He was then flown under the care of a Critical Care Air Support Team to the Queen Elizabeth NHS Hospital in Birmingham where, on 8 December, he died of his wounds.

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