CrossFit Hero: RJ

Warm Up:
2 Rounds
250m Row
15 Band Punch (each)
30 Band Scapular Retractions

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Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Pushups

Recovery
​​2 Rounds
30 Air Squats
20 Push Ups
​10 Deadlifts
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