CrossFit Mephobia Hero WOD
- AMRAP in 20 minutes
- 9 Power Cleans (50/35 kg)
- 7 Shoulder-to-Overheads (50/35 kg)
- 4 Toes-to-Bars
- 2 Rope Climbs
- 5 Dumbbell Box Step-Ups (2x30/25 lb) (each leg)
- 20 Dumbbell Snatches (50/35 lb)
- 20 Double-Unders
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the work in the order written. Start with the 9 Power Cleans and continue through the 20 Double Unders, then start again with the 9 Power Cleans and continue in that fashion until the 20-minute clock stops.
Score is the total number of rounds and repetitions completed before the clock stops.
About the wod
Background: This Hero workout is dedicated to K9 Officer Nick O’Rear, Kimberly, AL, Police Dept., who was shot during a pursuit on February 5, 2020 and later died from his wounds.
During the pursuit, the suspect opened fire, striking K9 Ofc. O’Rear and causing him to crash his patrol car. Despite being transported to a nearby hospital, he succumbed to his injuries a few hours later.
The workout was designed and submitted to us by athlete Gracie Nunnally and Hayden Setser, the owner and head coach of CrossFit Mephobia @crossfitmephobia (Gardendale, AL, USA).
In an email with WODwell, Gracie told us that a few first-responder members of CrossFit Mephobia knew K9 Officer O’Rear and that this workout was first performed at CrossFit Mephobia on February 6, 2020.
According to Gracie, the rep scheme signifies Officer O’Rear’s badge number (974) and his end of watch, February 5, 2020.