Workout of the Day

“12 Days of Christmas” WOD 7 18.12.2017

Here is our 7th “12 Days of Christmas” Hero WOD … “Artie”

Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Thruster Tekkers

20 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats
5 Pull Ups
10 Thrusters @ 30/42.5kg

* Scale PU’s for Band Assisted or Jumping PUs, or Ring Rows
* Scale Press Ups to Knees
* Scale WEIGHT as needed

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.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.

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