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Exclusive Fitness Philadelphia Hero WOD

2.1K 181
  • For Time
  • 1-2-3-4-5-6-7-8-9-10 Pull-Ups
  • 1-2-3-4-5-6-7-8-9-10 Push-Ups
  • 2-4-6-8-10-12-14-16-18-20 Alternating Lunges
  • 1 mile Run
  • 10-9-8-7-6-5-4-3-2-1 Pull-Ups
  • 10-9-8-7-6-5-4-3-2-1 Push-Ups
  • 20-18-16-14-12-10-8-6-4-2 Alternating Lunges
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges in the first round. Continue with this pattern, adding 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges every round until you reach 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges. After the 10 rounds, Run 1 mile. Then perform the same movement pattern but starting from 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges down to 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges.

Score is the time on the clock when the last round of the Alternating Lunges is completed.

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namesake photo

Background: This hero workout is dedicated to Kostantinos ‘Kostas” Meligonis who lost his life on September 3, 2020. Kostas was a Greek army paratrooper who died on a night mission involving a free fall in the area of Megara, Greece.

Kostas was born on January 24, 1986, in Greece to parents Christos And Dionisia Meligonis, he was an older brother to Nikolaos Meligonis. He permanently resided in Nea Xalkidona, Athens, Greece.

He joined the army on December 6, 2007. During those 13 years, he served in the 27th Parachute Squadron and Special Parachute Division having performed hundreds of static belt jumps and dozens of free fall jumps.

Kostas received various trainings including ‘School of Advanced Training for Professional Soldiers,’ ‘Basic Parachute Training School,’ ‘Special Mission Sniper School,’ ‘Technical Climbing School,’ ‘Combat Nurse School,’ and successfully finished the ‘Select School of the Special Paratroopers’ Department,’ one of the toughest trainings in the Greek Army.

He had a love for sports from a young age. Kostas was a soccer athlete in his early years and in recent years he grew to love CrossFit. He had competed in several local CrossFit competitions and daily attended Exclusive Fitness Philadelphia @exclusive_fitness_philadelphia (Nea Filadelphia, Greece) who created the workout to honor him.

Kostas was a beloved member of the gym because of his care for others and his “truly amazing personality.”

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