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131018 R.E.D. Friday

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Hero WOD  –  Trevor

On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win’E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi Win’E; brothers and sisters Todd and Jenny Win’E, Tracy Hardin; nieces Madison, Tyler, and Lilly; grandparents Donn and Ruth Ann Curran, and Gerry and Joan Win’E; and numerous aunts, uncles, and cousins; and his beloved dog, a boxer named Betty.

The WOD: Teams of four complete the following:


  • 300 x Pull ups
  • 400 x Push ups
  • 500 x Sit ups
  • 600 x Squats



This is a team effort so it is accumulative reps

Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups).


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