Skip to main content

July 25, 2019

By July 24, 2019wod


5 rounds
400 meter run
20 wall balls
14 kb swings
38 reps of X (see below)

R1- push ups
R2-Air squats
R3- Pull ups
R4-alt lunges
R5- burpees ‘

**can be done solo or partner

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.

Our Partners

  • crossfitjournal
  • tough
  • eattoperform