Have you ever done Mr. Joshua? Today we're testing a modified Hero WOD for our PRVN60 Team. Drop your Scores below 👇 Time cap: 30 mins Hero Workout today. This is dedicated to U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki. This is going to be a challenging workout today as all Hero Workouts are. The big thing to know is to complete this under the time cap you must complete each round sub 6 mins. This is certainly achievable, however, scaling will be important to achieve this. Make sure you adjust the loading of the deadlifts to one you can complete the 15 reps within two sets maximum. On the sit-ups, that's 150 reps so keep that in mind when trying to find your pace in the early rounds. This workout is written with GHD sit-ups, so if you have access to that machine you can complete them instead of AbMat sit-ups. Scaling: Level 3: Prescribed Level 2: 205/145 lbs / 92/65 kg Level 1: Run, 4x 400 m/2x 200 m 155/105 lbs / 70/47 kg Limited Equipment Variation 5 rounds for time of: Run, 400 m 30 AbMat Sit-ups 15 Dual Dumbbell Deadlifts, 50/35 lbs / 22.5/15 kg Bodyweight Variation: 5 rounds for time of: Run, 400 m 30 AbMat Sit-ups 15 L/15 R Single Leg Glute Bridges 60 minutes and you're DONE! Get a free week on us with the link in our bio. #PRVN60 #LeaveNoDoubt