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“Maud WOD”

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Memorial WOD

1.2K 113
  • 2 Rounds for Time
  • 23 Box Step-Ups (24/20 in)
  • 23 Kettlebell Swings (53/35 lb)
  • 23 Burpees
  • 23 Dumbbell Deadlifts (2x50/30 lb)
  • 23 Push-Ups
  • 23 Double-Unders
  • 23 Dumbbell Bent Over Rows (2x50/30 lb)
  • 23 Sit-Ups

With a running clock, as fast as possible complete the prescribed work in the order written for 2 rounds.

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


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namesake photo

Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.

The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.

The workout was designed by Shane Norris  @shane_norris, CF-L1, to offer another option for people who want to honor Ahmaud at their own homes. It was inspired by the global solidarity movement of runners completing 2.23 mile Run.

The rep scheme signifies the date when Ahmaud was killed.

See also: Ahmaud Arbery (Monroe County CrossFit), Ahmaud Arbery (Iron Roots Athlete) (same person, different workouts)

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