CrossFit Fallow Hero WOD
- For Time
- Cash-In: 1,000 meter Run
- 4 Rounds of:
- 28 Burpees
- 28 Pull-Ups
- 28 Kettlebell Swings (24/16 kg)
- 28 AbMat Sit-Ups
- 28 Air Squats
- 28 Push-Ups
- 28 Alternating Jumping Lunges
- 28 Double-Unders
- Cash-Out: 1,000 meter Run
If unable to run, perform 1,000 meters on a Rower, Ski Erg, or Air Bike
About the wod
Background: This Hero WOD is dedicated to PC Andrew Harper who paid the ultimate price in the line of duty on August 15, 2019. Harper, a rapid response police officer with the Thames Valley roads and traffic command (UK) was killed after he was struck by a car while trying to stop burglary suspects near Reading, just four weeks after his wedding.
His wife, Lissie, released a tribute to him, calling him “the kindest, loveliest, most selfless person”.
We first found this workout posted by CrossFit Fallow @crossfitfallow (Lincoln, UK) 3 days after his passing. The WOD was designed by Ellie Drakes and Martin James (a CrossFit Fallow member and fellow police officer) to honor Andrew.
See also (related): “Andrew Harper” CrossFit Cumbria Hero WOD (named for the same man)