Warm-up:
400 Meter Run
4 Turkish get ups
10 jumping air squats
10 STRICT handstand push ups
Skill WORK:
You MUST DO YOUR FMS HOMEWORK!
10 minutes of your mobility and Stability work
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh
Metcon:
5 rounds for time of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
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