Honesdale CrossFit Hero WOD
- AMRAP in 23 minutes
- 1/2 mile Run
- 4 Deadlifts (275/185 lb)
- 17 Pull-Ups
- 90 Burpees
- 20 Box Jumps (24/20 in)
- 13 Hand Release Push-Ups
- Buy-Out: 5 minutes to relax in the sun and reflect on the day
On a 23-minute clock, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. At the end of the 23-minute clock, rest for 5 minutes in the sun and do absolutely nothing (as originally written by the coach).
Score is the total number of rounds and repetitions completed before the 23-minute clock stops.
Hand Release Push-Up: This is a variation of the standard Push-Up wherein athlete will release both hands at the the bottom of the Push-Up before going back to the starting position.
About the wod
Background: This workout is dedicated to Private First-Class US Army Justin Cordaro who passed away on August 5, 2013, while serving in the 3rd Brigade, 1st Infantry Division, 2nd platoon, C troop Recon in Afghanistan. Born on April 17, 1990, Justin was 23 years old when he passed away.
At Justin’s memorial service every one of his army buddies that he served with said he was one of the toughest in the unit. Due to the fact that he was small, he was one of the first that would have to shimmy up the cliff and ledges to see if everything was clear on the other side.
The workout was designed by Coach Ellie of Honesdale CrossFit @crossfit_honesdale (Honesdale, PA, USA) after Justin’s father and mother, Joseph and Kelly, asked her to design it for them. It was supposed to be just for Joseph and Kelly but the entire box decided without any hesitation or complaint to do the WOD with them.
The rep scheme signifies:
– 23 minutes for Justin’s age when he passed away
– 1/2 mile Run to replicate his Ruck
– 4-17-90 reps for his birthday
– 20-13 reps for the year when he passed
– buy-out for the the only thing Justin would like to do on the day he passed.