*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 “Loredo”:

1) Full Version:

6RFT:

24 x Air Squats (Elite/Advanced with vest, Rx/Scaled as is)

24 x Push-ups (same levels as above, scaled can go to knees if needed)

24 x Lunges (same levels as above)

400m run (same levels as above)

2) Time Saver Version:

6 RFT:

12 x Air Squats (same levels as above)

12 x Push-ups

12 x Lunges

200m run

Story behind the name (#neverforget): U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.