WOD: “Noah”

For Time: (30 min cap)

Buy in: 67/40 Push Ups


Then 3 Rounds of:

400m run

23 Pull Ups

23 Wall balls

21 Dead Lifts (167/110)


Cash out: 67/40 Push Ups


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. 


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."

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