Option 1 


For time:

1000 Weighted Box Step-ups, 45/35 lbs, 20 in

* In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

Stimulus for this workout is plain and simple. Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why.

Option 2 

In 19:19 do:

Row, 1954 m

– then in the remaining time, AMRAP of:

11 Burpee Over Bars

11 Deadlifts, 95/65 lbs

11 Shoulder-to-Overheads, 95/65 lbs

Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.

Significant Numbers:
1919 – year that Armistice Day was commemorated
1954 – year that Veteran’s Day was declared a national holiday
11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour