*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Badger”:

1) Full Version:

3 RFT:

30 x Squat Cleans (Elite 135/95, Advanced 115/75, Rx 95/65, scaled 75/55 or less)

30 x Pull-ups (Elite strict, Advanced C2B, Rx as is, scaled band)

800m run

2) Time Saver Version:

AMRAP 10:

5 x Squat Cleans (same levels as above)

5 x Pull-ups (same levels as above)

100m run

Story behind the name (#neverforget): In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.