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Hero WOD

1.7K 46
  • For Time
  • 1 mile Medicine Ball Run (20/14 lb)
  • Then, 2 Rounds of:
  • 39 Front Squats (95/65 lb)
  • 39 Pull-Ups
  • 39 Back Squats (95/65 lb)
  • 1 mile Medicine Ball Run (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete must Run 1 mile with a Medicine Ball. Then, complete 2 rounds of 39 Front Squats, 39 Pull-Ups, and 39 Back Squats. Finally, Run 1 mile with a Medicine Ball to finish the workout.

Score is the time on the clock when the second 1-mile Run is completed.

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namesake photo

Background: This hero workout is dedicated to Heath Robinson, Sergeant 1st class as a medic in the Ohio Army National Guard. He was born on April 15, 1981.

Heath did 2 tours: 1 in Kosovo and 1 in Iraq with the 285th area support medical company. He was a 2-time Ohio Army National Guard Non-Commissioned Officer of the year.

Heath contracted lung cancer from the burn pits while serving overseas and unfortunately passed away from the disease on May 6, 2020 at 39 years old.

He is survived by his wife Danielle Robinson and his daughter, Brielle.

The workout was designed by Heath’s close friend, Drew Mace. He submitted the workout to J.D. Roy, Head Coach and Owner of CrossFit Hammerhead @crossfithammerhead (Circleville, OH, USA) for review. J.D. first programmed the workout for his gym on October 10, 2020.

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