FRIDAY 12.6.2019 WOD

Dynamic Warmup 


For Time (with a Partner)

2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

One partner works while the other rests. Break up the work between partners as needed.

This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi’s patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.

The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.

FRIDAY 12.6.2019 WOD

Dynamic Warmup “MARCONI”For Time (with a Partner)2,382 meter RowThen, 20 Rounds of:11 Toes-to-Bars20 Air Squats16 Kettlebell Swings (1.5/1 pood)One partner works while the other rests. Break up the work between partners as needed. This Hero WOD is named after...

THURSDAY 12.5.2019 WOD

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TUESDAY 12.3.2018 WOD

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MONDAY 12.2.2019 WOD

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SUNDAY 12.1.2019 WOD

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