Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 7 bare bar shoulder press front and back 7 Air Squats WOD "Roney" Four rounds for time of: Run 200 meters 135 / 95 pound Thruster, 11 reps Run 200 meters 135 / 95 pound Push Press, 11 reps Run 200 meters 135 / 95 pound Bench Press, 11 reps Women's: 34:37 - Janel Men's: 31:03 - Annon. Compare to 12/29/19 Cool Down 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10-1 Deadlift 1-10 Shoulder Press
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