Saturday, 12 April 2014

WARM UP
1) 800m Run
2) 5-10 minutes – Dynamic warm up and/or mobility drills.

CONDITIONING
Five rounds for time:
100’ Bear Crawl 

100’ Standing Broad Jumps
• You must perform 3 Burpees after every 5 Broad Jumps.  If you have a 20# vest or body armor, wear it.
From crossfit.com, October 21, 2010:  “Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.  He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.”

MOBILITY
• 10-15 minutes – Cool down and mobility drills.

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