Diego
8 Rounds for Time: Finished in 33:01
7 Power Cleans (155/105 lb)
22 Double-Unders
18 Burpees
Then,
2,056 meter Weighted Run (20/14 lb)
With a running clock, start by completing 8 rounds of the Power Cleans, Double-Unders, and Burpees. Move straight to the final 2,056 meter run without resting. Wear a Weight Vest (20 lb for men, 14 lb for women) for the entire run. Score is the time on the clock when the run is finished. Day 33 of my 100 Days of Hero WODs
I thought about breaking up the cleans in this workout but they felt so good I went unbroken on all of them. All my double unders were unbroken as well! The run felt great and I did wear my 15# vest.
The first part took me 20:55
The run took me 12:06 Grateful to be able to honor this man.
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This Hero WOD is dedicated to Officer Diego Moreno of the Kent Police Department, Kent, Washington. Officer Moreno paid the ultimate price in the line of duty when he was struck by a vehicle involved in a police pursuit on July 22, 2018. Officer Moreno, an 8-year veteran of the Kent Police Department, was 35 years old when he was killed. During his career, he was awarded 3 life-saving medals, a Chief’s Award of Exceptional Duty and the Award of Duty and Sacrifice (posthumously). He is survived by his wife and two young children. This workout was submitted to us by Chinda Che and Haley Woods of Kent Crossfit; the creators of “Diego”. According to Chinda, shortly after Officer Moreno’s death, firefighters from the Kent Fire Dept. reached out to Kent Crossfit to honor Officer Moreno’s memory with a WOD as part of a fundraiser for his family. In response, Kent Crossfit not only programmed this “Diego” WOD but now host the workout as an annual remembrance of Officer Moreno’s sacrifice. The workout is composed of 8 rounds for every year of service and the significance of the rep scheme is 7, 22 and 18; Officer Moreno’s End of Watch date. The final run is 2,056 meters because Officer Moreno’s radio callsign was 2k56. As Chinda put it, the workout is designed for all skill levels so at the CrossFit Kent event, the run weight is athlete’s choice.
