Workout Of the Day (WOD)

“McDonald and Galagher”

2 rounds:

200m run
16 KB swings (24kg/16kg)
16 pull-ups
16 front squats (50kg/30kg)
200m run
14 KB swings (24kg/16kg)
14 pull-ups
14 front squats (50kg/30kg)
200m run
12 KB swings (24kg/16kg)
12 pull-ups
12 front squats (50/30kg)

PTE Galagher & LCPL McDonald were serving together with the Australian 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.