Log your benchmarks and Hero WOD's in the CrossFit App to track your progress.
Hero Workout
Gaza
RX'D Workout
5 rounds for time of:
35 kettlebell swings
30 push-ups
25 pull-ups
20 box jumps
1-mile run
35 kettlebell swings
30 push-ups
25 pull-ups
20 box jumps
1-mile run
♀ 35-lb kettlebell, 24-inch box
♂ 53-lb kettlebell, 30-inch box
♂ 53-lb kettlebell, 30-inch box
About Gaza
Air Force Capt. Lucas “Gaza” Gruenther, 32, of Twain Harte, California, died on January 28, 2013, when his F-16 went down in the Adriatic Sea off the coast of Italy as a result of bad weather. Gruenther was the chief of flight safety for the 31st Fighter Wing at Aviano Base, Italy, at the time of his death.
He is survived by his wife, Cassy; daughter, Serene; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother, Chance Hildreth.