Fern Creek CrossFit Hero WOD
- AMRAP (with a Partner) in 25 minutes
- 18 calorie Air Bike
- 12 Reverse Alternating Lunges
- 24 Jumping Air Squats
- 32 Wall Ball Sit-Ups (20/14 lb)
- 31 Synchronized Burpees
- *Perform 7 Push-Ups every 5 minutes
Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.
As originally written, the Push-Ups are to be performed every 294 seconds (4 minutes and 54 seconds). To make the workout more accessible we changed it to 5 minutes, but if you have a timer that will alert you every 294 seconds, use it.
About the wod
This workout was designed by Coach Meg McNamara of Fern Creek CrossFit @ferncreekcrossfit (Louisville, Kentucky, USA).
According to Lindsey of Fern Creek CrossFit, Meg created "Car 294" after a number of Fern Creek's members were deeply affected by this tragedy. This is their way of honoring Det. Mengehodt and paying tribute to her memory.
As Lindsey writes:
"The rep scheme of the workout symbolizes
Car 294 - her police car number.
18 - The year of death was 2018.
24 - The day killed, December 24th.
12 - The month killed, December (12).
32 - Detective Deidre's age, 32 years old.
31 - Laid to rest on Dec. 31st.
*We pause every 294 seconds (her police car number) to do 7 push ups (years of service)"
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