5 mins running/dynamic

Teams of 2-3 Relay – everyone starts at the same end, sprint to the other end of the gym to perform movements before sprinting back and tagging your partner:

1) 5 Slamball over-shoulder cleans + 10 Ball Slams 40/30lb

2) 5 Slamball Squat Cleans + 10 Ab/Leg Raises (start in a hollow body position holding ball in the air over your chest, touch your feet to the ball for one rep)

3) 1 length forward Slamball toss (KB swing style)


WOD A) Hero WOD “Cameron”


For time:


50 Walking Lunges

25 Chest to Bar Pullups (or regular/banded)

50 Box Jumps 24/20”

25 Triple Unders (or 100 Double Unders or 200 Singles)

50 GHD Hip Extensions (or Barbell Good Mornings)

25 Ring Dips (or Bar/Parallette Dips)

50 Knees to Elbow (or Tuck Ups)

25 Wallball “2-fer-1’s” 20/14lb (Double Squat each rep)

50 Situps

5 Rope Climbs (or 25 Ring Rows)


U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.