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“EMS Appreciation”


GoRuck Tribute WOD

454 20
  • AMRAP in 24 minutes
  • 1 minute Plank Hold
  • 20 Ruck Walking Lunges (30/20 lb)
  • 20 Ruck Shoulder-to-Overheads (30/20 lb)
  • 400 meter Ruck Run (30/20 lb)

On a 24-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 24-minute clock stops.

Movement Standards

Plank Hold: You can positions your arms fully extended in a Push-Up Hold or a standard Plank Hold on your forearms.

Shoulder-to-Overhead: Press the ruck overhead to start. Lower Ruck to shoulder (right or left). Then press the Ruck back overhead and lower to the opposite shoulder. Repeat movement alternating sides each time.

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Background: This workout is one of the GoRuck @goruck Rucking Challenge for the EMS Appreciation week on May 25, 2019. 

The EMS Appreciation week became official in 1974 when President Ford urged the public to celebrate the important work EMS practitioners do for the communities in the United States. In 2018 alone, there were almost 4 million activations of EMS services in America with an average response time at 6.7 minutes.

The 24 minutes in the workout represents 24 hours of the day that all EMS services are available to the public.

See all May 25 WODs
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