"A WEEK OF HEROES"
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![]() "A WEEK OF HEROES" FRIDAY Warm UP; -PVC Stretch -Leg Stretch -Burgener Warm Up -2 Rds w/ Empty Bar
WOD#1: "RANDY" FOR TIME
– Beginner: 9-12 minutes – Intermediate: 6-8 minutes – Advanced: 4-6 minutes – Elite: <4 minutes In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. COOL DOWN: Core/Mobility
-5-10 Stretch/Foam Roll ![]() " A WEEK OF HEROES" THURSDAY Warm Up: -PVC Stretch -Leg Stretch -2 Rounds
WOD#1: "ARTIE" 20 minute AMRAP (As Many Reps As Possible)
**Scale the Pull Ups to Ring Rows. Push ups to Knee Push Ups, Scale the weight on Thrusters** 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. MERRY CHRISTMAS!!!!!
"A Week of Heroes"- day 2
"A WEEK OF HEROES"- DAY 1
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Matt Hernandez:
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