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This was a great choice for a notoriously slow day at CFSF. We needed that extra motivation that the hero workouts provide. Thanks CFHQ!

'Weston'
Five rounds:
1000 meter row
200 meter Farmer's Carry, 45 pounds dumbbells
45 pound Waiter's walk, 50 meters R arm
45 pound Waiter's walk, 50 meters L arm

Casey- Rx  49:00
Shannon- (3) 20  30:04
Tom- 30  44:35

Great job Casey- at prescription! This workout destroyed our grips. Using the hook grip on the Farmer's walk helped, but not much. Maintenance of an active shoulder on the Waiter's walk made all the difference in the world. Soft feels gravity a lot more than stable.

This workout is named in honor of  U.S. Drug Enforcement Administration Special Agent, and former Marine, Michael Weston, who was killed on October 29, 2009 in Kabul Afghanistan.

CFSF