01/29/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 8-8-6-6)

A2: 45 degree row (As heavy as possible 8-8-6-6)

Metcon

Officer Barney was working overtime to pay for the cancer treatments he received while battling (and beating) bladder cancer when he was shot and killed on January 17th in Holladay, Utah.

Here’s what the workout and reps signify:

AMRAP 18

He served as a police officer for 18 years.

44 double unders

He was 44 years old

1 heavy thruster

The month he was killed

17 box overs

The day he was killed

16 KBS

The year he was killed

3 burpees EMOM

He had 3 children

Rather than honoring the reps and rounds we complete, let’s honor the story and hero behind the tribute instead.

Thank you for your 18 years of heroic service Officer Barney!

Metcon (AMRAP – Reps)

Officer Barney tribute WOD:

AMRAP 18

44 double unders

1 heavy thruster

17 box overs 24/20

16 KBS 53/35

+ EMOM (starting at 0:00) 3 burpees

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Friday, January 29th, 2016 at 3:00 am / WOD