Log your benchmarks and Hero WOD's in the CrossFit App to track your progress.
Hero Workout
Josh-O
RX'D Workout
For time with a partner:
400-meter run
2 rounds of:
44 dumbbell front squats
44 dumbbell floor presses
44 dumbbell hang clean and jerks
Then,
1,979-meter row
2 rounds of:
44 dumbbell deadlifts
44 dumbbell bent-over rows
44 dumbbell lunges
Then,
400-meter run
– Run together and split all other work as needed.
– Use two DBs.
400-meter run
2 rounds of:
44 dumbbell front squats
44 dumbbell floor presses
44 dumbbell hang clean and jerks
Then,
1,979-meter row
2 rounds of:
44 dumbbell deadlifts
44 dumbbell bent-over rows
44 dumbbell lunges
Then,
400-meter run
– Run together and split all other work as needed.
– Use two DBs.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
♂ 50-lb dumbbells
About Josh-O
Josh Owen, 44, Deputy Sheriff for Pope County in Minnesota, died April 15, 2023, after sustaining injuries while handling a domestic violence call.
Owen grew up in Michigan and Minnesota, where he earned a degree in law enforcement. While still in high school, he joined the Army National Guard and was called to active duty on two occasions. After being honorably discharged in 2009, he served as Chief of Police and Deputy Sheriff, and was a member of the Douglas County Dive Team and the Pope County SWAT team. He loved fishing, hunting, boating, and weightlifting.
Owen is survived by his wife, Shannon; son, Rylan; mother Kathy Yarns; father, Daniel Owen; and his brother, Matthew and his family.