Sunday 04/18/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

3 sets on a 10 min clock 
20 high knees
10 knee hugs
10 quad pulls
10 empty bar deadlifts 
10 empty bar front squat
5 empty bar thrusters
10 hip bridges with a 2 second pause

WOD

SC 4
For time:
Buy-in 44 push ups
Then directly into 4 rounds of:
400m run 
4 front squats (115/85)
4 burpees 
4 thruster (115/85)
4 burpees
4 push press (115/85)
4 burpees
4 power cleans (115/85)
4 burpees
Cash out 44 push ups

Background: This hero workout is dedicated to Sergeant Mike Stephen, Stone County Sheriff’s Office, AR, who was shot and killed on July 18, 2019, while responding to a domestic incident at a home in the area of 2020 Flag Road in Arkansas.

At the time of his death, Sgt. Stephen was speaking to a female in the front yard when another subject opened fire, striking him and the woman. The subject who opened fire was found dead by responding deputies.

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