“Badge No. 4179″ 9 Rounds for Time: 4 Strict Pull-ups 1 Deadlift @ 275/185 7 Burpees 9 Double unders Run 100 m Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

“Del“ For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with

Optional rest day. -or- Make up workout from beginning of week. -or- 20 min easy effort row/jump rope/run + gymnastics play work. ________________________________________________ One example of a good “Active Recovery Day” session comes from CrossFit Endurance  Strength & Conditioning Recovery This can and should be done the day of races, after

Mobility Warm-up Conditioning “The Bear” 7 sets of the sequence: Power Clean Front Squat Push-press Back Squat Push-press 5 Rounds Rest between rounds as needed Post loads to comments   Great photos from iWOD Apparel. Thanks Adam!

Conditioning 5 sets @ 90% effort: 30s Box Jumps 30s KBS @ 1.5/1 30s Burpees 30s Double Unders rest 2m between sets Endurance Instructor’s Choice  

Strength Find 1 RM Back Squat Recover 5-10 minutes Conditioning AMRAP in 8 min of: 7 Back Squat 225/135 7 Push-ups Endurance Run: 4 x 400m, work:rest 1:1, hold all splits within 2-3 seconds Row: 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Rest Day ________________________________________________ “In this time of war, and in memory of our fallen heroes, we must be mindful to do everything in our power to keep our troops safe as they keep us safe. We must do better to take care of their families, who sacrifice in ways too

Games Open WOD 9:00 Saturday WOD 10:00 Games Open WOD 12:00 WORKOUT 12 . 5 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster,

“Fran” 21-15-9 reps for time of: Thrusters (95# / 65#) Pull-ups

Optional rest day. -or- Make up workout from beginning of week. -or- 20 min easy effort row/jump rope/run + gymnastics play work. ________________________________________________ One example of a good “Active Recovery Day” session comes from CrossFit Endurance  Strength & Conditioning Recovery This can and should be done the day of races, after