Saturday 12-30-17 last workout for 2017

Warm up
3X
100 m run
High knees
Butt kickers
CARIOCAS L/R
Then 2X 10
Airsquats
Step ups
Inchworm push up
Ring row

 

WOD
FOR TIME

Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135/95
50-yard sprint
34 box jumps, 24/20
50-yard sprint
34 clean and jerks, 95/65
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14
50-yard sprint
34 pull-ups

 

0F062BD1-5B28-4E1A-A4F7-42BCB108FE6B

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

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