R.E.D. Fridays Hero Wod 5/3/19

Hero WOD – Goodell

5 Rounds

400m Run
20 WBS @ 20/14
14 KBS @ 24/16
38 Movement X

Round 1 – Push Ups
Round 2 – Air Squats
Round 3 – Pull Ups
Round 4 – Alt. Lunges
Round 5 – Burpees

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund.