Hero WOD Perez: Honoring Courage and Athleticism
Meta Description:
Hero WOD Perez honors Army 2nd Lt. Emily Perez. Learn scaling options, strategy, and tips for this full-body, high-intensity Hero WOD.
Honoring 2nd Lt. Emily Jazmin Tatum Perez
Hero WOD “Perez” is dedicated to Second Lt. Emily Jazmin Tatum Perez, a trailblazing U.S. Army officer and West Point graduate who was tragically killed in combat on September 12, 2006, in Al Kifl, Iraq.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to fall in the Iraq War. She was an exceptional athlete, excelling in sprinting, gymnastics, and power cleans, and loved movements such as double-unders, pull-ups, squats, and sprinting. Her dedication, courage, and service earned her the Bronze Star, Purple Heart, and numerous other commendations.
She is survived by her parents, Daniel and Vicki, her brother Kevyn, and countless friends and classmates. This WOD celebrates her strength, athleticism, and legacy.
The Workout: Hero WOD “Perez”
10 Rounds for Time (40:00 Time Cap):
30 Double-Unders
15 Pull-ups
30 Air Squats
100-m Sprint
Rest 2:00 minutes between rounds
Scaling Notes:
L3: Rig taps and 5 Pull-ups
L2: Single-unders, Jumping Pull-ups, 50-m Run
Notes:
Use the 2-minute rest between rounds to recover and maintain maximum sustained intensity for each round.
Focus on quality and consistency, not just speed.
Workout Variations
RX (As Prescribed)
30 Double-Unders
15 Pull-ups
30 Air Squats
100-m Sprint
2-minute rest between rounds
Intermediate (Scaled)
Single-unders or 2–3x attempts for double-unders
Jumping Pull-ups or banded Pull-ups
50–75-m Sprint
2-minute rest between rounds
Beginner (Accessible)
Single-unders
Ring Rows or 5–10 Pull-ups
Air Squats or assisted squats
50-m Sprint or brisk jog
2-minute rest between rounds
Training Advice
Warm-Up Recommendations
5–10 minutes of light cardio (row, bike, or jog)
Mobility drills for shoulders, hips, and ankles
Dynamic warm-up including air squats, push-ups, and jump rope practice
Movement Standards & Form Cues
Double-Unders / Single-Unders
Keep wrists relaxed
Maintain consistent rhythm and jump height
Pull-Ups / Jumping Pull-Ups / Ring Rows
Full range of motion
Engage lats and core, avoid swinging
Air Squats
Hips back and down, knees over toes
Maintain upright torso
Sprints
Focus on quick turnover, steady breathing, and controlled acceleration
Mindset Preparation
This Hero WOD emphasizes sustained intensity over multiple rounds. Use the rest periods wisely to recover, maintain mental focus, and push through fatigue. Each round is an opportunity to honor Perez’s dedication and athleticism.
Performance Strategy
Rep Breakdown
Split pull-ups and double-unders into manageable sets to avoid early burnout
Maintain smooth transitions between movements
Pacing Plan
Start with steady, controlled effort for the first few rounds
Push intensity during the final rounds as stamina allows
Recovery & Hydration
Hydrate before and lightly during rest periods if needed
Stretch shoulders, calves, quads, and hamstrings post-WOD
Refuel with protein and carbohydrates for recovery