![]() WOD 4 Rounds 16 Minute EMOM 1) 15 Slam Balls Slams 40/20 2) 16 Med Ball GHD or Ab Mat Sit Ups 20/14 3) 15 Slam Ball Russian Swings 40/20 4) 16 Med Ball Russian Twists 20/14
0 Comments
![]() WOD “SHINNERS” HERO WOD
Background: This hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019. At the time of his death, Officer Shinners had served with the Provo Police Department for three years and was posthumously promoted to the rank of Master Police Officer. He is survived by his wife and young son. ![]() WOD “SNATCH ‘N’ DRAG”
![]() “SPC VANESSA GUILLÉN” NORTH DALLAS CROSSFIT MEMORIAL WOD
Born on September 30, 1999, Guillén was a small-arms repairer assigned to Support Troop, Engineer Squadron, 3rd Cavalry Regiment. A private first class when she disappeared, she was promoted to specialist effective July 1, based on time in service, according to Fort Hood. |
CategoriesArchives
March 2024
|