8:30AM and 10:00 AM MAIN WOD
Office Moszer was not a CrossFitter but was heavily involved at TNT Gymnastics as his step-daughter is on the competitive team. This workout is less about barbells and more about movement.
Badge Number 98
9 Rounds 8 Movements
6 Years in Service = 6 Reps of Each Movement
Killed on the 300 Block of 9th Ave = 300 M Run
9 Rounds For Time
300 M Run
6 Air Squats
6 Box Jumps (24/20)
6 Russian KB Swings (53/35)
In honor of Officer Jason Moszer, 33, killed in the line of Duty on the 11th of February, 2016.
Runnig will be outside, as the FM PD are outside in the elements everyday.
Experienced athletes will hold a KB for the squats and lunges.
Sit ups and run will be done with medball, plate, sandbag, etc.
If available a weighted vest is recommended to wear for the entire workout.
JAG: 1:00 PM with Coach Erika
Warm-up: 9min EMOM: a) 15 Wall ball shots 10' b) 30 DU c) 5 Perfect Burpees
J-1: Clean and Jerk
12x1 Every 90 seconds. Start at 75%
J-2: 15 Min Kipping Muscles Practice and Skills
25 Thrusters 45#
25 SDHP 45#