HERO WOD | DEE

In memory of Tennessee Bureau of Investigations Special Agent De'Greaun Frazier.

THE HERO

On August 9, 2016, Tennessee Bureau of Investigations Special Agent De'Greaun Frazier, 35, died in the line of duty during an undercover drug operation in Jackson, Tennessee.

Special Agent Frazier was hired by TBI in 2016 and worked in the Drug Investigation Division. He was officially assigned to serve as an Agent in West Tennessee at the time of his death. Prior to his working at TBI, Frazier had 15 years of public safety service, with several law enforcement departments, including the Millington Police Department and Rutherford County Sheriff's Office.

Frazier, 35, was a 15-year law enforcement veteran and is survived by his wife, Shannon, and their two children, Kamaryn and Kendrix.

WORKOUT NOTES & MODIFICATIONS

This bodyweight WOD is deceptively easy, until you realize that the time cap is 30 minutes. Efficiency is key. A 400-meter ruck is also included so it's useful to either ruck on a marked track or keep an eye on distance by using an app.

SCALING:

Life & Forward Rosters:

  • 20 Air Squats
  • 15 Hand Release Push-Ups
  • 10 Burpees
  • 400 meter ruck

Endure Rosters:

  • 30 Air Squats
  • 20 Hand Releae Push-ups
  • 15 Burpees
  • 400 meter ruck

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

THE WORKOUT: 4 x Rounds

     

     


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