10.3.14 - Amoskeag

10.3.14

Main – WOD

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Warm-up

Metcon (No Measure)

** Girls use 55# in today’s Hero WOD

Run/Row/AD 2 Min

2 Rounds

10 Med Ball Cleans

10 Push Ups

3 Pos Clean Demo (Floor/Hang/High Hang) & Mobility

Weightlifting

3 Pos Clean (Floor -> Hang -> High Hang) (8 X 1 Build to a heavy single of the complex.)

Floor -> Hang -> High Hang

Metcon

Randy (Time)

For Time:
75 Power Snatches, 75#

Metcon (No Measure)

Row/AD for 15 Min @ Recovery Pace

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