Broward CrossFit Memorial WOD
- AMRAP (with a Partner) in 15 minutes
- 20 Deadlifts (275/185 lb)
- 40 Power Cleans (185/135 lb)
- 60 Wall Ball Shots (20/14 lb)
- 80 American Kettlebell Swings (70/53 lb)
- 100 Double-Unders
- If you complete the ascending ladder, repeat in reverse
One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.
About the wod
This memorial workout is dedicated to Gerald Balboa of the Miami Dade Fire Department, who passed away tragically on March 10, 2018, leaving behind a wife and four children, including 18-month-old twins. The workout was created in Gerry’s memory by Steven Bowser of Playground Gym / Broward CrossFit (Davie, FL, USA) and Chief Fadil Ameerally of the Broward County Fire Dept, and best friend of Gerry, who “formulated the workout in Gerry’s honor, who loved to move heavy shit.”
From Broward CrossFit: “On Saturday 04-21-18 The Playground Gym / Broward CrossFit will be honoring long-time Friend and Member Lt Gerald Balboa of the Miami Dade Fire Dept, Father, Husband, and all around Bad Ass who passed away in March 2018.
[anyone is] welcome to come out and partake in Gerry’s Ladder, a partner workout to celebrate Gerry’s life…Gerry loved doing [partner workouts]. Being he was a Firefighter, you will climb up the ladder than back down in a 15 min AMRAP.”
See also: “Gerry“