Monday 8/25 Hero WOD “Brenton”

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 200 m Run
– 10 Med ball sit ups
– 10 Wall balls
– 10 Good mornings w/ PVC
– 10 OHS w/ PVC
– 10 Push ups

Dynamic stretch: Coach’s choice

Skill/Strength

– 2 x 20 m Sled pushes
– 2 x 5 Tire flips

WOD

Brenton (Time)

5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.

Field Training Officer Timothy Quinn
Brenton, 39, of the Seattle Police
Department, was shot and killed in a
drive-by shooting while on duty on
October 31, 2009.
He is survived by his wife Lisa, his son
Quinn, and daughter Kayliegh.

Post WOD

– 3 mins on Lacrosse ball / foam roller
– 10 Spealler stretches