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“3 Brazilian Heroes”


Duque Fitness Academy Hero WOD

1.5K 93
  • 3 Rounds for Time
  • 200 meter Run
  • 100 Jumping Jacks
  • 200 meter Run
  • 50 Pull-Ups
  • 200 meter Run
  • 100 Sit-Ups
  • 200 meter Run
  • 100 Air Squats
  • 200 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last 200-meter Run is completed.

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namesake photo

Background: This hero workout is dedicated to Arlindo Lucio da Silva, Geraldo Baeta Cruz, and Geraldo Rodrigues de Souza who gave their lives on April 14, 1945, defending Brazil against the Nazi army in World War II.

The WOD was designed by Coach Paulo Vitor da Silva Duque of the Duque Fitness Academy (Miracema, RJ, Brazil), where the workout was first performed on February 21, 2020.

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