Sunday 02/11/24

Workout

Warm Up

3 sets :30 each 
-mountain climbers 
-infant squats 
-empty bar RDLs 
-inchworm with a push up 

WOD 

“Noah”
For time:

Buy in-67 push ups 

Then 3 RFT 
800m run 
23 pull ups
23 wall ball shots 
21 deadlifts (165/105) 

Cash out:67 push ups

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Background: 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.”

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