Sunday 110612


Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

Post time to comments.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.


  • Click here for scaling options:


    This is a long WOD (as are many of the hero WODs)–don’t be afraid to scale down the volume so you can finish in a reasonable amount of time.

  • Post-WOD culinary suggestion:


  • Matt U.

    Wow — how long is this going to take? Main site indicates that people are taking over 40 minutes, so does that it mean it will take us 5 hours? ; )

  • Mike K

    In my opinion, most people can (and probly should) scale this to 1 or 2 rounds and still get plenty of a workout

  • Leslie

    38:32 scaled
    500m/20 burpees/20 box jumps/400 m run

  • jim

    2 of the 6 rowers are broken. 6 of the 6 rowers would benefit from a nice cleaning from time to time….

    • Sam G

      I agree

      I clean the Rowers everytime I use them, and everytime I use them they are dirty, and or out of batteries.

    • Jim and Sam, thanks for the heads-up. Coach Kevin already brought this to our attention (he was teaching Sunday’s classes) and we’re working on fixing the problems ASAP.

  • Justin Katz

    59:16 RX’D