16 October 2016

To learn more about Randy  click here

To learn more about Randy click here

Article: To learn more about Randy click here

Warm-up
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

BURGENER WARM-UP:

Mobility
PVC Pass-Throughs & Wrist Mob
T-Spine Smash (balls)
Lumbar Smash (ball / roller)
Banded Hip Extension

Weightlifting
Bent Over Row (3 x 5 @ ~85% 1RM)
Back Rack Lunge (3 x 5 @ ~85% 1RM)

Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

To learn more about Randy click here

Gymnastics
Practice:
- Rope Climb
- Handstand Walk / Shoulder Taps