CrossFit Hero: Paul

1/28/2018

Warm Up:
21-15-9
Band Abducted External Rotation (Touchdown)
Single-Unders

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Recovery:
10-1
GHD Sit Ups
Back Extensions
2x Lunges

1 Comment

Holly

1/29/2018 07:18:44 am

20:27 w rx
24:44 m rx
23.22 w 35#

18.0
5:57 m rx
5:40m rx
6:02 m rx

Team WOD
16:35 +73 m/f rx

Mash - Linchpin from Inta
5 min breaks between each AMRAP

5 min Amrap
20 wall ball 20/14
10 DL 185/135

7 min Amrap
20/15 cal row
10 push jerk 155/105

9min Amrap
20 burpee over bar
10 Pwr Snatch 115/80

8+ 29 w
7+41 w
7+9 m
8+10 m
9+12 m

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:30pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:50pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
6am-10am
Open Gym
3pm-5pm

friday BBQ's