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HEY OSCAR

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

100m Run | :30 Jog in Place

10m Knee to Chest + 10m High Knee

10m Samson Stretch + 10m Frog Hops

10m Straight Leg Kick + 10m High Skips

10m Side Shuffle + 10m Side Shuffle

100m Run | :30 Jog in Place

Metcon

Metcon (Time)

OUTDOOR WOD:

200 meter sprint (FOR TIME)

EMOM 20:

1. 10 Lunges

2. 10 Air Squats

3. 10 Sit-Ups

4. 8 Burpees

200 meter sprint (FOR TIME)

Score is total run time.
This workout is adapted from the CrossFit Hero WOD “Hey Buddy.” This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. To learn more, click here: https://wodwell.com/wod/hey-buddy/

Metcon (AMRAP – Reps)

ZOOM WOD:

EMOM 24

11 Handstand Push-Ups | Hand Release Push-Ups | Push-Ups

30 Walking Lunges (15/leg) | 20 Walking Lungs (10/leg) | 10 Reverse Lunges

19 Sit-Ups | 15 Crunches | 11 Reverse Crunches

Rest 2:00

Max Burpees in :60 (Score is total burpees)

If you reach a point where you can no longer hit the required reps within the minute, continue as an AMRAP until the 24 minutes are up.
This workout is adapted from the CrossFit Hero WOD “MA3 Oscar Temores.” This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019. To learn more, click here: https://wodwell.com/wod/ma3-oscar-temores/

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