8.26.16

HAPPY BIRTHDAY RANDI!!! ENJOY YOUR DAY :)

Individual warm-up
2 rounds
200m run/row
10 leg swings
10 lunges with rotation
10 groiners

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 shoulder flexion stretch w/band
10 leg swings
30 band pull-aparts
30 IR/ER with light weights
20 hip bridges 

BENCHMARK FRIDAY


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


"Randy"- This is merely a coincidence
For time:
75 Power Snatches 75/55

Cash out
4 sets:
200m sprints
1 minute rest