HERO WOD – McDonald & Galagher



Paid the ultimate price for his country on 30 August 2012

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

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AHG HERO WOD Galagher & Mcdonald Poster
This AHG Hero WOD Galagher & McDonald Poster is a great tribute to Commandos Pte Galagher & LCpl Mcdonald. A high resolution PDF bleed downloadable format ready to be printed* and mounted* in your gym, home or office. Inspire your gym members when briefing the epic HERO WOD by referring to the poster in an easy to understand layout .

Buy Poster

For every e-poster purchased AHG will donate 50% to the Commando Welfare Trust.


Writer: Jamie Zimmermann & Jimmy Wright
  • 2 Rounds for Time

    200m run
    16 reps 24/16kg KBS
    16 reps pull ups
    16 reps 50/30kg front squat

    Then into

    200m run
    14 reps 24/16kg KBS
    14 reps pull ups
    14 reps 50/30kg front squat

    Then into

    200m run
    12 reps 24/16kg KBS
    12 reps pull ups
    12 reps 50/30kg front squat



  1. Would be good to donut with ya!!
    I’m a little under done as I haven’t really trained since just before bub. That might be where I make up a little time haha.

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