Adam.
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Photo Credit: Angela Clancy.

 Partner Version of Hero WoD:

"The Lyon"

10 Rounds For Time (5 rds each)

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7 Squat Clean

7 Shoulder To Overhead

7 Burpee Chest To Bar Pull Ups

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Partners will complete an entire round & then swap over. Only one person working at a time.

M: 75 kg ---|--- W: 50 kg

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This workout was created to honour Capt. David Lyon, 28, of Sandpoint, Idaho, click here to see its first posting on .Com

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• Hero month is upon us once again!
• Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.
• During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ.
• So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state.
• Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.
• Lets enjoy the ride & see out this last month of winter in style!!
• We hit another partner workout today folks. This one is a beaut! The original form of this WoD calls for a 2 min rest after each round. By making this a partner edition we will have one partner do an entire round then swap out to your buddy. This will give you the rest needed in between rounds. The weight is fairly heavy so if we are scaling choose a weight that you can hit quick singles or doubles on the cleans. The jerks want to be done in 1-2 sets max. Then bull your way through the pull ups and tag your buddy in. Being a partner/work to rest kind of workout you don't have the luxury of pacing each round. Go out hard and try to hold your pace.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your TIME to Beyond The Whiteboard.