201002 - FYF! Hero WOD "Loredo" (Murph Prep)

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (121231).

QOTD - Weekend Plans?

WARM UP - 
2 Rounds
200m Run
10 Squat to WB
10 Light WB
5 Inchworms
Down and Back Bear Crawl

MOBILIZE - Z Sit Stretch with Rotation
Chest Roll Over Stretch

COACH PREP - Review Standards of movement

WOD -
(A: Competitor)
With a weight vest IF you plan on vesting Murph

(B: Performance)
AMRAP 24:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

(C: Fitness)
24 Air Squats
24 Knee Push Ups
24 Walking Lunges
200m Run (or 400m row)