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11/25/16

24
Nov

11/25/16


11/25/16

Let’s get after it today!!

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Conditioning

GS 24

Partner Workout!
4 Rounds
800m Run
50 Wallballs
50 Burpees
50 Pull-ups
L1 20/14
L2 14/12, Banded
L3 35 reps, 12/8, 400m run , Ring rows
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.
 
Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. “He was a man of courage, strength, dedication, and service to the community and his fellow officers.” The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD on August 27, 2016.
http://www.youtube.com/watch?v=-t_BZ7b5oIk