CrossFit iQ Hero WOD
- AMRAP in 40 minutes
- 12 Burpees
- 9 Hang Power Cleans (95/65 lb)
- 18 Wall Ball Shots (20/14 lb)
- 200 meter Sandbag Run (60/40 lb)
About the wod
The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, "based on Christine and who she was:" 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper's accuracy; Sandbag Run, for having to run while carrying gear.
One report of her passing said the day of her accident "was supposed to be day one of a multiple day shoot" in which "a news crew was going to follow her to a CrossFit workout, a woman’s self-defense class she taught, and ride along with her during field training of up and coming officers. We won’t be able to do those things now. She was killed in a car accident in the Keys on Saturday." It continued, "Braswell’s not married and doesn’t have kids. But she has family. She’s trained basically every Delray Beach Police Department officer."
See also: "Snipes" Hero WOD
Your feedback has been received. We really appreciate you taking the time to do that. Want to know when we make major updates? Subscribe to our monthly newsletter: https://wodwell.com/wods/subscribe/ Jeremy & Lisa WODwell