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CrossFit Icehouse Hero WOD

28.4K 425
  • 9 Rounds for Time
  • 300 meter Run
  • 6 Air Squats
  • 6 Pull-Ups
  • 6 Box Jumps (20/24 in)
  • 6 Burpees
  • 6 Sit-Ups
  • 6 Lunges (alternating)
  • 6 Russian Kettlebell Swings (53/35 lb)
  • Wear a Weight Vest (20/14 lb)

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namesake photo

Background: In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

– Badge number 98: 9 rounds, 8 movements.
– 6 years in service: 6 reps of each moment.
– Killed on the 300 block of 9th Ave N: 300M Run.

The workout was first posted by CrossFit Icehouse @icehousefit (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20, 2016.

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