WOD

A) Coaches Choice Warm-up

B) EMOM For 24 Min Do:
Min 1 – Dumbell Hang Power Snatch x6 ea. arm
Min 2 – Hip Extension x10 + Jump Squat x10
Min 3 – Plank x30 sec
Min 4 – Overhead KB Walking Lunge x12 steps

A) Coaches Choice Warm-up

B) In Teams of 2 Complete:
21-15-9-15-21 reps of:
Clean and Jerk (135/95)
Burpee Over Bar
Run 200 m (together)

*Partition the reps however you please. Only 1 athlete can work at a time. Both athletes must run together.

A) 3 Sets
Ring Row x8
Scap Pull-up x5 Gymnastic Kip x5
Close Grip Overhead Squat w/pvc or empty barbell x7
+
Hamstring Stretch(s) x2 min
Banded Lat Stretch(s) x2 min

B) “Artie”
AMRAP In 20 Min Of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95/65)

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.

A) Coaches Choice Warm-up

B) 4 Sets
Overhead Squat x1 @55×1
rest 30 sec
Overhead Squat x1 @33×1
rest 30 sec
Overhead Squat x1 @30×1
rest 2 min

*Increase weight each set if able. Start First set at around 55-65% of 1RM Overhead Squat.

C) 3 Sets
1 Min Max Sled Push (135/90 loaded)
rest 1 min
1 Min Max Strict Handstand Push-up
rest 1 min
1 Min Max Hang Power Snatch (95/65)
rest 1 min

*Scale strict Handstand Push-up to seated DB Press.

A) Coaches Choice Warm-up

B) 3 Sets
False Grip Ring Hang x10-20 Sec
L-Sit x10.10
Strict Ring Dip x Max

C) 3 Sets, Ea. For Time Of:
20 Toes To Bar
20 Push Press (95/65)
rest 2 min
20 Kettlebell Swings (55/35)
20 Box Jump Overs (24″/20″)
rest 2 min