NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 12th

Warm-Up
20 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Trunk Rotations
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Cat / Cow
5 Squats
5 Light Object Deadlift
5 Light Hang Clean
5 Light Thrusters (Hold DB vertical with both hand or use a plate)
Strength Work
9 MIN EMOM / 3 RDS:
1 MIN: 4 Deadlifts + 4 Down + Backs
2 MIN: 4 Hang Clean + 20 DU, Singles, or Jacks
3 MIN: 4 Thrusters + 20 Sec Plank Hold***Athletes can use this time to warm up movements and build in weight if they are able to
Deadlift Weight Perspective: 43% of 1RM for Guys / 48% of 1RM for Ladies
Hang Clean Weight Perspective: 72.50% of 1RM for Guys / 75% of 1RM for Ladies
Thruster Weight Perspective: 73% of 1RM for Guys and Ladies

WOD DETAILS
This workout is dedicated to NJ State Police Trooper Marc Castellano who was killed on June 7, 2010, when he was struck by a car on Route I-195. At the time of his death, Trooper Castellano was searching for an armed man who, it turned out, never existed. Trooper Castetllano served for 5 years and 9 months. He is survived by his parents, a brother, his wife and two children. Trooper Castellano was 29 years old.
HERO WOD
“MARC CASTELLANO”
For Time:
400m Run or 40 Down + Backs (10ft)10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts, #155/115
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Cleans, #155/115

800m Run or 80 Down + Backs (10ft)

Then, 10 Rounds of:
5 Thrusters, #135/95
30 Double-Unders

400m Run or 40 Down + Backs (10ft)
(40 MIN TIME CAP)

WOD DETAILS
*Athletes will complete the WOD for time.
*Athletes will complete the 400m Run or 12 Down + Backs, then complete the deadlift and hang clean ladder. Athletes will do 10 deadlifts and then 1 hang power or squat clean, then 9 deadlifts and then 2 hang power or squat clean. Athletes will complete the 800m run or 24 Down+Backs and then the 10 rounds of thrusters and double-unders, and finish with a 400m run.
*Down = 1 rep / Back = 1 rep
Movement Variations
*400m run = 500m Row or 28/20 Assault Bike or 40/28 Air Dyne
*800m run = 1000m Row or 56/40 Assault Bike or 80/56 Air Dyne
*Deadlifts = Double DB Deadlift or KB Deadlift
*Hang Clean = DB Clean or KB Clean
*Thruster = Single Arm DB Thruster, 2 Handed – 1 Vertical DB Thruster, or KB Thruster
*DU = Singles or Jacks
Extra
Cool Down/Accessory Work:
4 Rounds:
2 Min Running Clock
1 Min Plank (On Your Hands)
Max Sit-ups in Remaining Time
(30 SEC REST, THEN REPEAT)