Australian Hero WOD McDonald & Gallagher
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.
In pairs.
Round 1
Run 200m (Run together, then complete the 3 below movements separately one works one rests. Each partner completes all the reps)
16 KB swings 24/16
16 Pull ups
16 Front Squat 50/30
Round 2
Run 200m
14 KB swings
14 Pull ups
14 Front Squats
Round 3
Run 200m
12 KB swings
12 Pull ups
12 Front squats
