We are going to do the Hero workout posted at www.crossfit.com on 24 April, 2010 called “Paul”.

Paul John Rizzo Domenic Sciullo II
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

The idea is that you give of yourself in honor of someone. You put your own suffering aside in honor of someone else’s suffering. Do your workout in the spirit of CrossFit’s Hero workouts, but be absolutely safe. Here are your scaling options:

As Rx’d:
“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185/135 pound Overhead walk, 20 yards (84kg/61kg)

Cut-off 35min.

Scaled Version A
5 rnds:
50 double unders
35 knees to elbows
Any appropriate weight 20yd overhead walk

Scaled Version B:
5rnds:
30 double unders
20 knees to elbows
Any appropriate weight over 20 yd head walk

Scaled Version C:
Determine with your trainer what is appropriate for you.

The overhead walk means, put the weight up overhead, lock it out and walk. Please think ahead of time which version is appropriate for you.