Hero WOD
Danny
BoxBarbellBodyweight
Target Time
20-minute AMRAP - 5+ rounds (Elite), 3+ rounds (Competitive)
WOD Description
A memorial WOD honoring U.S. Army soldier Danny Diaz.
20-minute AMRAP:
30 Box Jump (61cm)
20 Push Press (52.5kg)
30 Pull-up
Scaling Options
• Box: 61cm → 51cm → 41cm
• Push Press: 52.5kg → 35kg → 22.5kg
• Pull-up: Banded Pull-up → Ring Row
About Danny
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
AMRAPs are usually lost by starting too fast. Pick a pace you can hold for the whole time cap, keep your round splits even, and save your sprint for the last couple of minutes. Write down your rounds as you go.
Related WODs
#Hero#AMRAP#20 Min#Box Jump