January 12, 2019

Metcon (Time)
3 Rounds for Time
400m Run
20 SDHP (75/55)
10 Toes To Bar

Metcon (Time)
100 Burpees
100 Plate Ground to Overhead (45/25)
100 Box Jumps
Teams of 2. Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total.

Designated resting positions:
Burpees – Plate Extended Overhead Plate Ground to Overhead – Hanging from a Pull-Up Bar Box Jumps – Plank from Elbows

“Lumpy” Snoridge CrossFit Hero WOD (Time)
3 Rounds for Time
250 meter Row
6 Power Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Deadlifts (135/95 lb)
9 Sumo Deadlift High-Pulls (135/95 lb)

Dedicated to Timothy Quinn Brenton, a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He left behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.

We first found this workout posted by Snoridge CrossFit (Snoqualmie, WA, USA). The post said “this WOD was requested by Greg (also a police officer) to honor a friend and comrade from the Seattle PD who was killed in the line of duty in 2009. A tribute WOD is never a good thing and we are sad that this WOD exists. Thanks to Officer Brenton for his service. The rep scheme of 6699 symbolized the badge number of Officer Brenton. RIP ‘Lumpy’.”
Metcon (Time)
Stone Cold Squat
10 Rounds
1 Stone ground to shoulder
3 Barbell Back Squats
AHAP, post loads in comments
Metcon (Time)
EMOM Until 100 Push ups and 100 Sit ups completed

Even Minutes – Max Push ups and/or Sit ups
Odd Minutes – 5 x Deadlifts @ AHAP (post loads in comments)
Metcon (No Measure)
Post WOD finisher
5-10 rounds
10 calf raises on 45lb plate
10 Shrugs
*single or double leg on calf raises while holding a single KB or DB. double DB or KB on shrugs. AHAP