WOD – January 16, 2015

*Today’s workout is in honor of a true hero.  Please take a few minutes to watch the video below about Randy.*

**Come down to the Monte Carlo today to check out the Grand Open Weightlifting Competition.  Jarett, Courtney, and Sarah will be competing today and Kyle on Saturday!**

Work Out of the Day


For time:75 power snatches, 75/55lbsRest 5 minutes, then

30 muscle ups for time

Rest 5 minutes, then

Max Effort Overhead Walking Lunges, 45/25lbs

Post times and reps to beyond the whiteboard.Officer Randal David Simmons, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty.


BasicsFor time:75 kb swings, 53/35lbsRest 5 minutes, then50 burpee jumping pullups for timeRest 5 minutes, thenMax Effort Overhead Walking Lunges, 20/14lbsPost times and reps to beyond the whiteboard.


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