12/22/14

By 12/21/2014 wod No Comments

Reminder: This week is a holiday week and we will only have classes 12/24 morning classes and than no classes on 12/25.

A lot has happened this weekend and two NYPD officers were killed while on duty.  There is a workout that a lot of affiliates are doing to pay tribute to them.

Warm Up:

3 Times NFT:

100 Singles

Run 5 Lengths of Gym

One Length of Toe Touches and Walking Leg Hugs

Hip Mobility

Strength:

10X2 Box Squat at 55% of 1 Rep Max Squat

Conditioning:

“Faithful Unto Death” (NYPD Motto)

AMRAP 14 mins

2 Muscle Ups (for Officers Liu and Ramos)

12 OHS (95/65)

20 TTB

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