WOD for 16 NOV 2016

0500 and 1130ish at the Fred

2 Hero workouts in 2 days??!! thanks Julie…

 

Warm Up:

Complete as many rounds as possible in 5 mins of:

Row, 250 m

8 Single Arm Db Thrusters

8 Single Arm Db Thrusters

30 Double Unders

 

Strength:

3 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

Artie!!!

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

5 Pull-ups

10 Thrusters, 95/65 lbs

 

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