On September 11, 2012 the U.S. Consulate in Benghazi, Libya came under attack by terrorists. There are many conflicting reports about what truly happened during this tragic incident but one thing that is for certain is that four Americans were killed during the attack. Those that were killed were U.S. Ambassador to Libya Christopher Stevens, Foreign Service Information Management Officer Sean Smith, Security Officer Glen Doherty (former Navy SEAL) and Security Officer Tyrone Woods (former Navy SEAL). For more insight to this incident click on the link.

So this Hero WOD is not only going to honor Stevens, Smith and Doherty but it’s mostly going to honor Woods. The reason this Hero WOD came about is because almost as soon as this incident happened I received a text message from a former member of Crossfit Fire. The text read: can you do a Hero WOD for my cousin that was killed in Libya? Obviously I was like of course. I didn’t know the full story of what had all happened but I felt it was an honor that people keep reaching out to me to create workouts to honor those close to them. There isn’t much information as to how Doherty and Woods were killed all I know is that they were fighting to protect one another and our Freedom. Doherty and Woods fought for hours, the fighting began around 9:40 pm and at approximately 4:00 am the next morning while Doherty and Woods were just outside an annex’s front gate a mortar round struck the roof killing them. Woods fought alongside Doherty throughout the night saving many lives in the process and ultimately paid the ultimate sacrifice. So to honor Woods I put together the following WOD:

“Ty”

6 Rounds (approximately how many hours Ty and Glen fought)

5 Cluster (50k/35k)

10 Burpee Box Jumps (24/20)

15 Sots Press (20k/15k)

20 Split Leg Deadlift (50k/35k)

Finisher: 2000m row

I know it's Halloween weekend and many of you may be feeling a little sick from your night’s festivities but I hope some of you can find the time to help me honor those that sacrificed so much. Hero's who helped give you the Freedom so you could enjoy this Halloween weekend with family and friends. Hero's who went months without seeing their families only to give their lives for us, never getting to say goodbye to all those that they loved and loved them.

As with all WOD's there will be many scaling options available for those that don't think they can do the WOD as prescribed and it can be custom tailored for each individual. This event is free and open to all, if you are a Crossfit Fire member please sign up for this event and if you are not a member just show up. This event will be on Sunday the 28th at 10:00 a.m. rain or shine so dress appropriately and be prepared for the weather.