2 rounds – 8 min cap
Run 200m
10 Jumping Jacks
10 Jump Squats
10 Push Press with an unloaded bar


1 Min Wall Ankle Stretch Per Leg
1 Min Lateral Lunge with OH Reach, alternate sides
1 Min Goblet Squat hold with light KB – keep chest up, knees up with toes forward
2-4 min of Quad “Pin and Stretch”


Review of the movements in the metcon


5 rounds for time – 25 min cap

400m Run
10 Burpee Box Jumps
10 Thrusters
Rest 1 min

P – 24”/20”, 95/65
L – 24”/20”, 75/55
F – 4 rounds,20”/16”, 65/45

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

The “Wood” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 7, 2011 (111207).