Happy Birthday Brian Sanders
WARM-UP: Green Sally followed by AC/DC Thunderstruck
Strength: Jerks from the rack
Warm up then 10 sets of 1 rep. Keep increasing load until maxed out.
Complete as much of the HERO WOD “CRAIN” as possible in 25 minutes:
2 Rounds of:
-34 Deadlifts @135/95
-34 Box Jumps @24/20
-34 Clean-and-Jerks @95/65
-34 Wall Ball Shots @20/14
(Sprint with be 4 shuttle runs in box)
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.