WODs (yes Wods plural) for Saturday Dec 8th 8am and 1pm

Australian Hero Games

Ok lots to talk about here.

1. What are we doing

Two Australian Hero WODs - WOOD and McDonald/Galagher
We will be running WOOD as the usual 8am class and McDonald/Galagher as a special 1pm class. We encourage everyone to attempt at least one if not both WODs.

2. More importantly WHY?

This is a national event all week as Boxes around the country run these two WODs. We are asking those of you who have not registered online to compete to please bring a donation on the day for the Australian Commando Welfare Trust. 100% of funds collected on the day will be donated.

The Commando Welfare Trusts works to care for not only the wounded but also the families of the fallen. 

The attached link discusses the workout WOOD - I draw your attention to the description of why the individual movements were chosen and most importantly the purpose of the 1 minute rest. 


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute


2 Rounds for time of:

Run 200m
16 KB Swings, 24kg (16kg)
16 Pull Ups
16 Front Squats, 50kg (35kg)
Run 200m
14 KB Swings, 24kg (16kg)
14 Pull Ups
14 Front Squats, 50kg (35kg)
Run 200m
12 KB Swings, 24kg (16kg)
12 Pull Ups
12 Front Squats, 50kg (35kg)