LABOR DAY WOD

LABOR DAY WOD
Metcon
Carr 413 (Time)
For Time
Buy in: 413 meter Sandbag Carry

Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row

Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row

Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Row

Cash out: 413 meter Sandbag Carry

This hero workout is dedicated to Officer Stephen Carr of the Fayetteville, Arkansas, Police Dept. who was shot and killed in his patrol car on December 7, 2019 in an apparent ambush.

In a conversation with WODwell, Tony, who is also a Police Sgt. in the Fayetteville PD, told us he “based this workout off some movements Stephen did in his last workout with his shift mates. The sandbag carry signifies his love of hunting. His badge number is 413 so the rep scheme echos that. We wanted it to be a workout that police officers that don’t do CrossFit could do. So I put in the basic barbell movements so my fellow officers could come and honor their brother.”

LABOR DAY WOD

LABOR DAY WOD  September 7, 2020

LABOR DAY WOD
Metcon
Carr 413 (Time)
For Time
Buy in: 413 meter Sandbag Carry

Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row

Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row

Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Row

Cash out: 413 meter Sandbag Carry

This hero workout is dedicated to Officer Stephen Carr of the Fayetteville, Arkansas, Police Dept. who was shot and killed in his patrol car on December 7, 2019 in an apparent ambush.

In a conversation with WODwell, Tony, who is also a Police Sgt. in the Fayetteville PD, told us he “based this workout off some movements Stephen did in his last workout with his shift mates. The sandbag carry signifies his love of hunting. His badge number is 413 so the rep scheme echos that. We wanted it to be a workout that police officers that don’t do CrossFit could do. So I put in the basic barbell movements so my fellow officers could come and honor their brother.”