CrossFit Enforce Hero WOD
- With a Running Clock (with a Partner) for Reps
- Buy-In: 2,747 meter Row
- Directly into, AMRAP in 24 minutes of:
- 12 Deadlifts (115/75 lb)
- 10 Shoulder-to-Overheads (115/75 lb)
- 15 Toes-to-Bars
- 24 Box Jumps (24/20 in)
With a running clock, athletes must complete the buy-in of 2,747 meter Row before starting a 24-minute clock to perform as many rounds and repetitions as possible (AMRAP) of 12 Deadlifts, 10 Shoulder-to-Overheads, 15 Toes-to-Bars, and 24 Box Jumps. Partners may switch as needed. No minimum work required.
Score is the total number of repetitions completed within the 24-minute AMRAP.
About the wod
Noah was 24 when he was killed and his badge number was 2747.
His legacy of saving lives continues on with the passage of "Noah's Law" on October 1, 2016. Among other things, Noah’s Law requires that an interlock device be installed in the car of all convicted drunk drivers and increases suspension times in the state of Maryland.
The workout was designed by Chase Owens and approved by Head Coach Brian Weschler of CrossFit Enforce @crossfitenforce (Gaithersburg, MD). Chase's wife was in the academy class with Noah and he programmed the WOD in honor of Noah's life and out of respect for the fellow Law Enforcement officers at the gym.
The rep scheme signifies:
- 2,747 meter buy-in for Noah's badge number
- 12-10-15 for the date when he died
- 24 minutes and Box Jumps for the age when he passed away.
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