*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Shawn”:

1) Full Version:

For Time:

5 mile run

*every 5 min:

50 x Air Squats (all levels as is)

50 x Push-ups (scaled knees if needed)

2) Time Saver Version:

For Time:

2 mile run

*every 2 min:

20 x Air Squats (same levels as above)

20 x Push-ups (same levels as above)

Story behind the name (#neverforget): U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.