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Hero Workout "Wilmot"



Hero Workout | "Wilmot"

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

"Wilmot"

6 Rounds for time of:
50 Air Squats
25 Strict Ring Dips

*2 minute cap for each movement in each round
*24 minute total cap
*Modify as needed.

 

 

Progressions for "Wilmot":

Life:
6 Rounds for time of:
25 Air Squats or Assisted Air Squats *reduce volume if appropriate
15 Parallette Dips or Elevated Push-ups

Fitness:
6 Rounds for time of:
50 Air Squats *reduce volume if appropriate
15 Strict Ring Dips or 15 Piked Parallette Dips + 1 sec. Tuck Sit

Performance: 
6 Rounds for time of:
50 Air Squats
25 Strict Ring Dips

*2 minute cap for each movement in each round
*24 minute total cap
*Modify as needed.

 

 

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