Saturday Apr 23

HERO WOD

Work Out

MCDONALD AND GALAGHER

2 Rounds for time

200m Run

16 KB Swings 24/16 Kg

16 Pull ups

16 Front Squats 50/30 Kg

200m Run

14 KB Swings 24/16 Kg

14 Pull ups

14 Front Squats 50/30 Kg

200m Run

12 KB Swings 24/16 Kg

12 Pull ups

12 Front Squats 50/30 Kg

 

Background

 PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. The front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong, and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

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