Kingston Athletics Hero WOD
- For Time (with a Partner)
- 103 Synchro Double-Unders
- Then, 19 Rounds of:
- 12 Alternating Dumbbell Snatches (50/35 lb)
- 19 Air Squats
- 15 calorie Row
- Finally, perform:
- 41 Synchro Burpees
- Wear a Weight Vest throughout (20/14 lb)
With a running clock, start with the 103 Synchronized Double-Unders. Then move immediately to the 19 rounds, performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc. Both the Double-Unders and Burpees must be synchronized, meaning if one partner completes a rep without the other partner, it does not count.
Score is the time on the clock at the time when the last Burpee is completed.
About the wod
During the firefighting operation, Capt. Rose became separated from his crew in the basement of the residence. Capt. Rose was located shortly thereafter with thermal injuries and removed from the building where he became unresponsive. He later succumbed to his injuries.
This workout was created by Coach Nick Krzywonos of Kingston Athletics @kingstonathletics (Kingston, New York, USA), who confirmed that a number of Kingston Athletics members are also firefighters that worked with Capt. Rose.
The rep scheme signifies:
- 103 double-unders for his ID number
- 19 rounds for his age at last call
- 41 burpees for his company's number
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