This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.
Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment.
From the creator: “If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.”
Conditioning:
Hero WOD
“Noah”
Buy-in:
67 Push-ups
…then…
3 rounds of:
800m Run
23 Pull-ups
23 Wall-ball shots (20/14) @ (10/9′)
21 Deadlifts (165/103)
…then…
Sell-out:
67 Push-ups
For time
Post results and experiences to comments
45:04 Mod
10# WB
80# DL
4 PU left at cap…40 PU left and 4 minutes to cap…could not get it done.
Hurtin for certain today.
36:03 Rx
Strong work girl!!
Cap+52 Rx. Pretty sure I died a little.
Loved that WOD.
Cap with half the run and all the 3rd round plus PLUs
Ran in the rain and it was great.
Worked hard on PLUs today.
31:44 Rx
Great WOD! Toasty, even while running in the rain!
I have GOTTA work on my running!!
There was a 45:00 cap