TGIF 7-14-17

WARM UP 3ROUNDS

100 m run

10 Plank push ups

10 Ring Rows

10 Airsquats

10 Step ups

IMG_0849

 

 

 

WOD

BROWNWOOD DALLAS 5”

For Time
50 Burpees
Then 5 Rounds of:
10 Wall Ball (20/14 lbs)
10 Shoulder-to-Overhead (95/65 lbs)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then….. 800 meter Run

FOR TIME

Crossfit Brownwood created this workout “in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016” where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. “We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect.”

See also: “Dallas 5” and “FitCops Dallas 5” WODs.

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