Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
16 min alternating EMOM:
16 alternating KB gorilla rows
8 barbell ab rollouts
16 KB plank pull throughs
16 alternating DB curls
Hero WOD - "Artie"
20 min AMRAP:
5 pullups
10 pushups
15 air squats
5 pullups
10 thrusters 95/65 lbs
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.
EVF360
Part A
16 min alternating EMOM:
16 alternating KB gorilla rows
8 barbell ab rollouts
16 KB plank pull throughs
16 alternating DB curls
Part B
"DB Artie" - 20 min AMRAP:
5 pullups
10 pushups
15 air squats
5 pullups
10 double DB thrusters 40/25 lbs
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.