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CrossFit Hero WOD Bondy: Home Edition

Coach

Scott Britton

Duration

Bodyweight

Type

Intermediate

Difficulty

20 mins

Equipment

Metcon

CROSSFIT HERO WOD BONDY: HOME EDITION

20 minute amrap

Coaches Tip

Bondy is a british based CrossFit hero WOD. This WOD is dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer reconnaissance task in the Deh Adham Khan region of Nahr-e Saraj (North) in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device.

The WOD involves body weight only movements. To make it more challenging add a weighted vest if you have one!

NO EQUIPMENT NEEDED (WEIGHT VEST OPTIONAL)

20 MINUTE AMRAP

6 Pull Ups

11 Burpees

24 Sit Ups

(add weighted vest if you have one)

Meet Scott

Battle Cancer Founder

Having started out in powerlifting almost 9 years ago, Scott won titles across 3 countries and competed and won medals at international events in multiple weight classes. At this time he decided to use fitness as a way to bring people together to fundraise for cancer charities after being affected all his life by loss from cancer.

With the birth of Battle Cancer Scott changed from elite powerlifting to try and transition to Crossfit and functional fitness competitions. After several years in Crossfit he has competed at Sanctional events in the elite level from Ireland, Norway all the way to Miami.

As a regular contributor to publications including Mens Health and Eqsuire, Scott is not only the founder and director of Battle Cancer the international fitness fundraising movement but an advocate for using fitness as a tool to support mental health and wellness. He has spread on national podcasts, newspapers and online publications talking about this subject.

He is proud to be part of Team WIT and cannot wait to share workouts, hints tips and much more.