Replying to Avatar BitGuardian

Followed this strength session with a hero WOD, one of my favorite aspects of CrossFit.

Hero WODs are tributes to fallen service members and first responders, typically pretty challenging and serve as great benchmarks.

"Ronnie Henderson"

This WOD is dedicated to fireman Ronnie Henderson, who was killed on September 11, 2001. He was inside Tower One when it went down.

For Time

20 Deadlifts (225/135 lb)

500 meter Row

10 Deadlifts (275/185 lb)

500 meter Row

5 Deadlifts (315/225 lb)

500 meter Row

8:48 Rx

#BlockchainBarbellClub #Fitstr #CrossFit

nostr:nevent1qqstcrg8xyrcm6sr5slk75pa93pz2ytkaysfusgh0yayv0ravyk6ewgpzpmhxue69uhkummnw3ezumt0d5hsyg9d3ktxp3n46we6zm7pfpxpqfuzh2phptjljnk9ls4jgj5v3g993ypsgqqqqqqsqlp7pr

ee
eee8f902... 11mo ago

Damn that's fast. Nice work 💪

I should try this one, I think I could do rx. Probably could manage 2 min rows incl getting on and off the rower. but the deadlifts would slow me down on the second and third set

Reply to this note

Please Login to reply.

Discussion

Avatar
BitGuardian 11mo ago

Thanks man! Would've been a few seconds faster but this bar is a little slippery and this gym doesn't allow chalk. With chalk I would've done it unbroken but I had to break up the 10 and 5 quite a bit

ee
eee8f902... 11mo ago

Damn, no chalk would be tough