Part A

10min Double under practice
or
10min Pull ups, chest to bar, bar muscle ups

Part B

‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’
PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 30 AUGUST 2012
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

2 Rounds for Time
With a partner Run together
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30kg front squat

Then into
200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30kg front squat

Then into
200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30kg front squat