WOD

HERO FRIDAYS!!!

CRAIN

2 Rounds for Time of:
34 Push-Ups
50-Yard Sprint
34 Deadlifts (135 lbs)
50-Yard Sprint
34 Box Jumps (24-inch Box)
50-Yard Sprint
34 Clean and Jerks (95 lbs)
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots (20-lb. Ball)
50-Yard Sprint
34 Pull-Ups
50-Yard Sprint

 • newbies - 2 rounds half reps same runs

3 MIN 30 SEC PLANK

   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.


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.