Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

HERO-Crain_th WOD:
“Crain”

2 rounds for time of:
34 Push-ups
50m Run
34 Deadlifts (135 lb./95 lb.)
50m Run
34 Box jumps
50m Run
34 Clean & jerks (95 lb./65 lb.)
50m Run
34 Burpees
50m Run
34 Wallballs
50m Run
34 Pull-ups
50m Run

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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Media:
Monday WOD, March 23, 2015

3 thoughts on “Monday WOD, March 23, 2015

  • March 23, 2015 at 5:55 am
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    45 minutes – 44 seconds

  • March 23, 2015 at 7:15 am
    Permalink

    42:23 RX

    Whew!! That one was a doozy. I liked it

  • March 23, 2015 at 4:19 pm
    Permalink

    Hard one today
    42:10 RX masters 85lbs, 65lbs 12lbs

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