Sunday's WODs!

June 1, 2019

Thanks to everyone who came out for Day 1 of our Handstand Skills Workshop today! So much progress in so little time so far!! Awesome work guys!

 

Here are your Sunday morning WODs...

 

Sunday June 2, 2019

 

Endurance HERO WOD (9am)

 

A variation of…“Diego”

 

8 RFT:

7 Calories OR 7 Power Cleans 105/155

22 DUBs (3:1 singles)

18 Burpees/Wall Balls 14/20 (alternating rounds)

 

Cash-out:

1000m MB Run + 1000m Run + 56 Hollow Rocks

 

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.

 

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 with hollow rocks is 2,056 because Officer Moreno’s radio callsign was 2k56.

 

 

Crossfit (10am)

 

Strength:

Weighted Pull-Up + Front Squat

Alternating OTM x 10 (5 Rounds):

Odd - 5 Strict Pull-Ups

Even - 5 Front Squats

 

WOD:

 

3 RFT:

10 Right-arm DB Snatch 35/50

10 Right-arm OH Lunges

10 Single Leg Deadlifts (right) 65/95

10 Right-leg OTB Hops

200m Run

10 Left-arm DB Snatch 35/50

10 Left-arm OH Lunges

10 Single Leg Deadlifts (left) 65/95

10 left-leg OTB Hops

 

 

 

 

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