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    • Trainers >
      • Susie
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    • Services
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Picture
Last week’s Locker WOD winner: Jacque!


CrossFit Hero: Paul

1/28/2018

1 Comment

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


Picture
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




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