Warm up: GW#2 Mobility:
- Hamstring Mobility (5 Mins total)
- Shoulder Mobility (5 Mins Total)
- 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.