CrossFit Unicus Hero WOD
- For Time
- Buy-In: 333 meter Row
- Then, 5 Rounds of:
- 2 Toes-to-Bars
- 4 Air Squats
- 19 Burpee Pull-Ups
- 28 Abmat Sit-Ups
- 11 Box Jump Overs (24/20 in)
- 12 Kettlebell Swings (32/24 kg)
- 90 meter Sprint
- Wear a Weight Vest (20/14 lb)
About the wod
Background: The American Hero WOD is named after Lucas B. Dowell a Virginia State Trooper who was killed in the line of duty on February 4, 2019. Lucas, who served on the Virginia State Police Appomattox Division, Tactical Troop #333 Badge #876, was helping the Piedmont Regional Drug and Gang Task Force search a home where he was fatally shot.
“Lucas could captivate a room with tales from his patrol car, adventures with friends, or just spinning the awkward encounters life has a way of putting in our path. As a trooper, Lucas often spoke of seeing people on the worst days of their lives and looking for ways he could help or somehow lighten the mood. He will be remembered by colleagues, family, and friends for his ability to do just that – brighten the lives of those around him.”
The name Dowell-876 is for his badge number. The rep schemes are as follows:
– 333 meter row buy-in is for his Tactical Troop 333.
– The 5 rounds are for his years of service.
– 2 toes to bar, 4 air squats and 19 burpee pull-ups for the date of his death (2/4/2019)
– 28 abmat sit-ups for his age (28)
– 11 Box jump over, 12 kettlebell swings and 90 meter sprint for his date of birth (11/12/1990)
– The weight vest is for the body armor he wore one as part of his uniform
This workout was first performed at CrossFit Unicus @cf_unicus (Sterling, IL, USA) on February 17, 2019 where the creator of the WOD, Cory Bradshaw @thebradshaw4, is a CF L1 Trainer. Lucas was Cory’s wife’s cousin and he created this workout in his memory.