Workout of the Day – Nov. 4

– CORE WOD –
3 Rounds
40 sec on/20 Sec rest
Birddogs
Fire Hydrants
Left Side Planks
Right Side Planks

– WORKOUT OF THE DAY -:

Hero Wod:
“MELIGONIS”
For Time Complete:

PART A)
1 Pull Up
1 Push Up
1 Alternating Lunge (1 L,1 R =1 …)
Increasing up to Round of 10..
..THEN directly into 1 mile Run …
Into:
PART B)

10 Pull-Ups
10 Push-Ups
10 Alternating Lunges
*Descending back to Round of 1

RX: Wear a Weight Vest (20/14 lb)

Behind the Workout:
Background: This hero workout is dedicated to Kostantinos ‘Kostas” Meligonis who lost his life on September 3, 2020. Kostas was an army paratrooper who died on a nighty mission involving a free fall in the area of Megara, Greece.
He joined the Greek army on December 6, 2007. During those 13 years, he served in the 27th Parachute Squadron and Special Parachute Division having performed hundreds of static belt jumps and dozens of free fall jumps.Kostas received various trainings including ‘School of Advanced Training for Professional Soldiers,’ ‘Basic Parachute Training School,’ ‘Special Mission Sniper School,’ ‘Technical Climbing School,’ ‘Combat Nurse School,’ and successfully finished the ‘Select School of the Special Paratroopers’ Department,’ one of the hardest and most painful training of the Greek Army. He trained at Exclusive Fitness Philadelphia @exclusive_fitness_philadelphia (Nea Filadelphia, Greece) who created the workout to honor him.