Paul


Hero WOD “Paul”

5 Rounds for time
50 Double Unders
35 Knees to Elbow
20yd Overhead Carry 185 lbs

“Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” – crossfit.com

What is good time for hero WOD Paul?

Right now our app doesn’t have overhead carry movement in the database.

Hero WOD Paul is all about those knees to elbows, 50 double unders are easy if you know how to do them, overhead carry is heavy and challenging but distance is pretty short. Only movement where you have to be smart are those knees to elbows.

It is total of 175 knees to elbows and if you are not smart you will burn out your abs. I was going for sets of 4-6 reps on knees to elbows and I was taking quick rest. I was able to hold that pace in all 5 rounds.

You can try to go for one big set in each round and than just finish it but I don’t think it’s great idea.

You can do the Paul under 20 minutes even when you are doing small sets like me. In my opinion good time for this WOD will be under 25 minutes.