CrossFit Maroubra

Hero WOD - Wood

5 Rounds

• Run 400m
• 10 Burpee box jumps (24"/20")
• 10 SDLHP (40/30)
• 10 Thrusters (40/30)
• Rest 1 min between rounds

32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. He died instantly when an insurgent IED exploded on a foot patrol he led in the Kandahar Province. 

It was only natural to write a Workout of the Day for my friend Brett. Initially it was just an idea between mates. The initial and ongoing development of the WOD came from Mick Shaw (CFX), Commando Steve and David Buckley (IWCF).

'WOOD' Hero WOD was born. 

Then I met Jimmy, he was committed from the word go and came on board to assist bringing this idea to life. 

Thanks to Jimmy, Brett’s Hero Workout has gone viral, Boxes across AUS, NZ and the US, ADF units and other agencies have all come on board to support the welfare of Commandos and their families.

In 2011 the first Australian Hero WOD 'Wood' rasied $50,000 for the Commando Welfare Trust.