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HERO WOD FRIDAY SINCE 2010!

“Officer Jason Knox”

20:00 MIN AMRAP
Buy in: 54 sec Silence

5 DB Dead Lifts
6 DB Hang Power Cleans

7 DB Front Squats
8 DB Push Press
35 Double Unders

200m Run

@50/35

THEN

Core Cash Out:
8 X 10
GHD Sit Ups
:20 Rest Between Sets

RIP KNOX

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 @jojofromhoustonand 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