CrossFit Hero WOD
- 5 Rounds for Reps in 50 minutes
- 3 minutes of Max Rope Climbs
- 2 minutes of Max Air Squats
- 2 minutes of Max Push-Ups
- 3 minutes to Run 400 meters
- Wear a weight vest (20/14 lb)
After the run, rest for the remainder of the 3 minutes before beginning the next round.
About the wod
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.
Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.
Fiorito was fond of Cindy, Murph, Mary, and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
The “Manuel” Hero WOD was first posted on CrossFit main site as the workout of the day for Friday, December 2, 2016 (161202).