April 14, 2018

CROSSFIT
Conditioning: 3 Rounds for Time
400m Run
15 Push Jerks 135/95
30 Wall Balls 20/14

SWEAT
Conditioning: AMRAP x 15:00
Partner 1 – Row for Calories
Partner 2 – Wall Balls (20/14)
Alternate as needed
*Score is total cals and wall balls

STRONGMAN
Strong Tobin Special (9 Rounds for reps)
Nine AMRAP Rounds:
3 Rounds Push-Ups
*between each round 200M barbell carry, BW
3 Rounds Back Squat BW
*between each round 200M sled push, BW
3 Rounds Sit-ups (1 min. each)
*between each round 200M farmers carry .50 BW total
Strongman version (2 rounds) Isa-Grace on a Bike Ride (2 Rounds for time)
15 Snatches 135/95
30 Cal. Assault Bike
15 Clean and Jerks 135/95
-Rest 3 minutes between rounds-
“Butters” (Time)
1 mile Run
6 Tire Flips
17 Pull-Ups
1 mile Run
7 Kettlebell Snatches (53/35 lb)
15 Deadlifts (225/155 lb)
10 Sandbag Ground to Over-the Shoulders

This Hero WOD is dedicated to Detective Chad Parque of North Las Vegas who died in a car accident. “A 62-year old driver entered the lanes on Martin Luther King Boulevard, approaching Carey Avenue of oncoming traffic, striking Parque’s vehicle. Detective Parque passed away on January 7, 2017.”

This “Butters” Hero WOD was created by PFC CrossFit (Las Vegas, NV, USA) who posted it on their Instagram the day Parque passed away, with the caption: “Coach Ann created a Hero WOD for one of her fellow officers who paid the ultimate sacrifice. Today her and a few others honored him today with this WOD.” No prescribed (Rx) weights were given for the tire or sandbag.

BARBELL

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