Warm up: TC Mobility:

  • "Couch Stretch"  2 MINS Each Leg (4 MINs total)
  • Foam Roller (thoracic/ Lats/ Back)--4 MINS
  • Shoulder Mobility with Bands 4 MINS



5 Rounds

  • 100' Bear Crawl (50' down 50' Back)
  • 100" Broad jump (50"Down 50'Back) 3 Burpees every 5 broad jumps

Post WOD:

10 MINs of stretching of your choice


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.