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“Officer Jason Knox”

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Hero WOD

413 51
  • AMRAP in 20 minutes
  • 5 Dumbbell Deadlifts (2x50/35 lb)
  • 6 Dumbbell Hang Cleans (2x50/35 lb)
  • 7 Dumbbell Front Squats (2x50/35 lb)
  • 8 Dumbbell Push Presses (2x50/35 lb)
  • 35 Double-Unders
  • 200 meter Run
  • Buy-In: 54 second Silence

On a 20-minute clock, start with 54 seconds of silence to honor the fallen, then perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

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AMRAP in 20 minutes
5 Dumbbell Deadlifts (2×35/25 lb)
6 Dumbbell Hang Cleans (2×35/25 lb)
7 Dumbbell Front Squats (2×35/25 lb)
8 Dumbbell Push Presses (2×35/25 lb)
35 Single-Unders
200 meter Run

Buy-In: 54 second Silence

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namesake photo
Background: This hero workout is dedicated to Officer Jason Knox, Houston Police Dept. (35) who was killed in the line of duty on May 2, 2020, when the Houston Police Dept. helicopter he was in, crashed.

The WOD was designed and submitted by Jojo Flores @jojofromhouston and validated by Coach Felipe Gallegos @htx_flipfit both of whom are SWAT Team Members for HPD and coworkers of Officer Knox.

According to JoJo, the rep scheme signifies:
- 54 seconds for the transport of Officer Jason to the funeral home on May 4 (5/4)
- 20 minute AMRAP and 5 Dumbbell Deadlifts for the date when the crash happened
- 7 Front Squats and 6 Hang Cleans for the date when Officer Knox joined HPD, July 7, 2006
- 8 Push Presses for his 8 years in service
- 35 Double-Unders for his age when he passed
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