Saturday (2020APR18) – “Brenton”

Happy Birthday (Tomorrow), Carson!

 

Warm-up:

Coach led dynamic

 

Focus:

Squat Therapy

4 x 4

Tempo (5252)

 

WOD:

For Time

100 Calories Bike/Row/Ski Erg (60 x 25m Shuttle Spring, 630 Running Jump Rope Steps)

EMOM- Ascending Russian Kettlebell Swings: 2-4-6-8-10-12-14-16-18-Etc. till 100 calories are reached

 

Hero WOD at 7am & 11:30am:

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

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 Oct. 31, 2009.
He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.

 

Class Times & Meeting IDs:

7:00am

CrossFit Indestri Hero WOD

960-7329-0379

 

8:00am

CrossFit WatchTower

979-9205-9610

 

10:00am

Neuse River CrossFit Ruckus

971-2576-7098

 

11:30am 

WheelWOD Hero WOD

964-6931-3982

 

12:30pm

Pre+Postnatal w/ BIRTHFIT Coach Jenna Somich

993-9018-4537