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Hero WOD for Colonel Ahmed Elmansy

3.4K 169
  • 10 Rounds for Time
  • 77 Air Squats
  • 7 Strict Pull-Ups
  • 17 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of the Push-Ups is completed.

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namesake photo

Background: This Hero workout is dedicated to Colonel Ahmed Elmansy, born Oct. 4, 1978, who lost his life defending his country, Egypt, on July 7th, 2017.

Colonel Ahmed is one of the 23 soldiers killed in a car explosion and gun attack on an Egyptian military checkpoint in the north-eastern Sinai peninsula. The assault started when an attacker rammed his vehicle into a checkpoint at a military compound in the village of el-Barth, south-west of the border town of Rafah. This was followed by heavy gunfire from dozens of masked militants on foot.

The workout was designed by Coach Ramy Saleh @coachramy, owner of CrossFit Stars (Cairo, Egypt).

The rep scheme signifies the dates when Colonel Mansy was born and killed in action.

Note: When this workout was created, Coach Ramy’s sources listed Col Ahmed’s year of birth as 1978. Those sources have now changed his birth year to 1977.

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