200m Indian Run as a class
Then
10m spider lunge
10m bear crawl
10m quad stretch
10m broad jump
Hero-
2 sets:
5 kip swings/pullups
10 pushups
15 air squats
OR Partner-
7 cal row
7 ball slams
7 cal ski
10m db bear crawl
20m mix kb overhead carry
For Time:300 meter Run5 Rounds of Cindy*300 meter Run4 Rounds of Cindy*300 meter Run3 Rounds of Cindy*300 meter Run2 Rounds of Cindy*300 meter Run1 Round of Cindy*300 meter Run
*1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission.
The men were killed when the armoured G-Wagon they were riding in was struck by a roadside bomb near the Gumbad platoon house.
Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon.
Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.
WODwell was unable to verify the creator of the workout, but first found it posted by the 15 Military Police Edmonton (Canada) on April 22, 2020, for the anniversary of the men’s death. The post noted that the WOD was added to the Close Protection (CP) Qualification course.
28 Minute AMRAP: “ABA” style
20/15 Cal Row
15 Ball Slams 30/20
20/15 Cal Ski
20m DB Bear Crawl 50/35
50m Mix KB Rack Overhead Carry 53s/35s
*every 5 rounds complete 300m Run together
Partners will switch each movement. Once 5 rounds is complete, run 300m together and continue the AMRAP.