Hero WOD – Sábado 21.12.2019
Buy-in: 67 Push-Ups
Then, 3 Rounds of:
800 meter Run
23 Wall Ball Shots
21 Deadlifts (165/105 lb)
Cash-out: 67 Push-Ups
This «Noah» Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.
Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment.
From the creator: «If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.»
«En las grandes cosas los hombres se muestran como les conviene mostrarse. En las pequeñas como son.» Chamfort