1.6K
- For Time
- Buy-In: 24 second Silence
- Then, perform:
- 41 Ring Rows
- 13 Hand Release Push-Ups
- 56 Air Squats
- 46 Sit-Ups
- 13 Box Jumps (24/20 in)
- 38 Burpees
- 50 Sit-Ups
- 45 Wall Ball Shots (20/14 lb)
- 13 Strict Pull-Ups
- Cash-Out: 800 meter Run
Movements may be completed in any order, but they may not be partitioned — you must complete all repetitions for a movement before moving on to the next.
Scaling
Sub TRX rows or inverted rows for the ring rows. Sub step-ups (total reps) for the box jumps. Pull-ups should be done with resistance or assisted if needed.
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About the wod
Background: Dedicated to all 9 people whose lives who were lost in a helicopter crash on Sunday, January 26, 2020: NBA legend Kobe Bryant, his daughter Gianna, John Altobelli, Keri Altobelli, Alyssa Altobelli, Christina Mauser, Sarah Chester, Payton Chester, and Ara Zobayan.
This workout was designed Coach Jk McLeod @coachjk_themusclefeed.
The rep scheme signifies:
– 24 seconds of silence for Kobe Bryant’s jersey number
– 800 meter for the number of shots he made for 4 hours to work on his craft before a team USA Basketball practice in 2012
– The reps for each movement represent the ages of each person on the helicopter
See also: All Kobe Bryant WODs
