Warm up: GW#2 Mobility:

  • Hamstring Mobility (5 Mins total)
  • Shoulder Mobility (5 Mins Total)



5 Rounds

  • Bear Crawl 100' (50' Down 50' Back)
  • Standing Broad Jump 100' (50' down 50' Back)


Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.


Post WOD:  Calf Smashing 4 Mins (2 MINS each leg)





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.