HERO WEEK 2017

In Teams of 2 (1 working/1resting)

"Ballard"

4 Rounds

1,200 M Run (each person runs 200 M 3x)

26 Deadlifts (225/155)

26 Wall Balls (20/14)

26 Burpee Box Jumps (24/20)

26 Handstand Push Ups

1 Legless Rope Climb (both athletes do 1)

*35-40 Minute Cap

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SCALING OPTIONS


Run = Row (Men 250 M/Women 200 M)

Deadlifts = Scale weight to a bar you can do 10 touch and go reps with

Wall Balls = weight

Burpee Box Jumps = Height of Box

Hantstand Push Ups = Strict Press (95/65)

Legless Rope Climb = Regular RC, 10 KB Swings, or 5 Cal Bike

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On Wednesday, April 26, Corporal Ballard was killed in the line of duty while serving the citizens of Delaware. Corporal Ballard, 32, was an eight-year veteran. He leaves behind his wife Louise and 5-year-old daughter.

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