Hero WOD – Sábado 25.03.2023

WOD – Viernes 24.03.2023
24 marzo, 2023
Rest Day – Domingo 26.03.2023
26 marzo, 2023

Hero WOD – Sábado 25.03.2023


For Time
1-2-3-4-5-6-7-8-9-10 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Push-Ups
2-4-6-8-10-12-14-16-18-20 Alternating Lunges
1 mile Run
10-9-8-7-6-5-4-3-2-1 Pull-Ups
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 Alternating Lunges
Wear a Weight Vest (20/14 lb)

This hero workout is dedicated to Kostantinos ‘Kostas” Meligonis who lost his life on September 3, 2020. Kostas was an army paratrooper who died on a nighty mission involving a free fall in the area of Megara, Greece.

He joined the army on December 6, 2007. During those 13 years, he served in the 27th Parachute Squadron and Special Parachute Division having performed hundreds of static belt jumps and dozens of free fall jumps.

Kostas received various trainings including ‘School of Advanced Training for Professional Soldiers,’ ‘Basic Parachute Training School,’ ‘Special Mission Sniper School,’ ‘Technical Climbing School,’ ‘Combat Nurse School,’ and successfully finished the ‘Select School of the Special Paratroopers’ Department,’ one of the hardest and most painful training of the Greek Army.

He had a love for sports from a young age. Kostas was a soccer athlete in his early years and in recent years he grew to love CrossFit. He had competed in several local CrossFit competitions and daily attended Exclusive Fitness Philadelphia @exclusive_fitness_philadelphia (Nea Filadelphia, Greece) who created the workout to honor him.

«Ningún camino de flores conduce a la gloria.» Jean de La Fontaine

Sara Jurado Lopez
Sara Jurado Lopez
Entrenadora en Tracius Weightlifting & Fitness. Técnico en actividades físico deportivas (TAFAD). CPT-NSCA. Entrenadora de Kettlebell L-1. CrossFit trainer L1, CrossFit Mobility Trainer, CrossFit Football Trainer, CrossFit Strongman Trainer

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