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Hero WOD

1.7K 273
  • Cash-In: 1,000 meter Run
  • Directly into AMRAP in 22 minutes of:
  • 23 Air Squats
  • 7 Burpees
  • 14 Push-Ups
  • Cash-Out: 1,000 meter Run

To start the workout, athlete must run for 1,000 meters as a cash-in. Then, on a 22-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written. To finish the workout, complete the 1,000 meter Run. Athlete may wear a Weight Vest throughout the workout.

Score is the total number of rounds and repetitions completed within the 22-minute time cap.

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namesake photo
Background: This workout is dedicated to 1st Lt. Paz Eliyahu, Israel Defense Force, who was killed on July 23, 2014, after an explosive device detonated during a house entry in Gaza.

The explosion was triggered by nearby gunmen who then opened fire. Two other paratroopers were also killed in the attack.

This workout was designed by Certified Fitness Trainer Tal Rachevsky @talrachevsky on April 2020 for the Israeli Memorial Day for fallen soldiers and victims of terror attacks. Unfortunately, due to COVID-19 social distancing regulations, the event had to be canceled and was instead posted online so it could reach as many people as possible.

The rep scheme signifies:
- 22 minutes for 1st Lt. Eliyahu's age when he passed
- 23-7-14 reps for the date when he died.
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