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“Nelson Rolihlahla Mandela”

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CrossFit UrbanShack Memorial WOD

2.2K 43
  • 5 Rounds for Time
  • 4 Squat Cleans (100/70 kg)
  • 6 Weighted Pull-Ups (22.5/15 kg dumbbell)
  • 6 Strict Handstand Push-Ups
  • 6 Goblet Squats (32/24 kg)
  • 4 Burpee Box Jump Overs (30/24 in)
  • Time Cap: 27 minutes

Perform the weighted pull-ups with a single dumbbell between your legs or feet.


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namesake photo

Background: Nelson Rolihlahla Mandela, born on July 18, 1918, was a South African anti-apartheid revolutionary, political leader, and philanthropist who served as President of South Africa from 1994 to 1999.

He was the country’s first black head of state and the first elected in a fully representative democratic election. His government focused on dismantling the legacy of apartheid by tackling institutionalized racism and fostering racial reconciliation.

Nelson Mandela is the face of modern-day South Africa. Had it not been for him the country would still be under the apartheid regime. He is the father of the rainbow nation. He passed away on December 5, 2013.

This memorial WOD was submitted to us by its creator, Coach Vuyani Mashego of UrbanShack @crossfiturbanshack (Benoni, Guateng, South Africa).

In an email with WODwell, Vuyani writes: “the time cap represents the number of years Nelson Mandela spent in prison. The rep scheme (46664) was his prison number. The rounds represent the day when he died.”

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