Sunday 2/11/18 Sunday Hero WOD and Women's HIT
In honor of Officer Jason Moszer, 33, killed in the line of Duty on the 11th of February, 2016.
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)
Running 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 med-ball, plate, sandbag, etc.
If available a weighted vest is recommended to wear for the entire workout.