NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 14th

Warm-Up
10 Down + Backs (10ft)
10 Forward or Reverse Lunges
10 Arm Circles (5 Forward / 5 Reverse)
10 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Hip Circles (5 Right / 5 Left)
10 Squats
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
Strength Work
4 Rounds, Every 3 Minutes:
Bench Press/Floor Press x 10 Unbroken Reps
Arnold’s Press x 10 Reps
(The clock will start. Athletes will complete 10 unbroken reps of Bench Press or Floor Press and then will complete 10 Unbroken Arnold’s Press. Athletes have the remaining time in that 3 minutes to rest and then will repeat for a total of 5 sets)
https://www.youtube.com/watch?v=Rw48pWMs76o (Barbell Floor Press)
https://www.youtube.com/watch?v=aM1TYdZaXMk (Barbell Floor Press)
https://www.youtube.com/watch?v=lNdi7VEf2Ew (DB Floor Press)
https://www.youtube.com/watch?v=3ml7BH7mNwQ (Arnold’s Press)
WOD DETAILS
Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of the department, was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout).

“Growing up, all he ever wanted to do was serve, to become either a firefighter like his stepfather or a police officer, a friend and fellow police recruit recalled.”

Following his death, on Sunday, August 12, a memorial fundraiser event featuring this workout (“The Irvine”) was put on in part by Brew City CrossFit @brewcitycrossfit (Milwaukee, WI, USA). Participants paid to take part in the event and money raised benefitted the memorial funds set up for Officer Irvine. He is survived by his mother, stepfather, sister, longtime girlfriend, and grandparents.
HERO WOD
“IRVINE”
For Time:
400m Run
23 Push-ups
53 Goblet Squats, #53/35
400m Run
23 Push-ups
53 KB Swings, #53/35
400m Run
(20 MIN TIME CAP)
WOD DETAILS
*Athletes will complete the WOD for time
*Athletes have the option to partner since we have been doing Hero WODs all week

Movement Variations:
*400m Run = 40 Down (1 rep) + Backs (1 rep), 500m Row, 28/20 Assault Bike or
40/28 Air Dyne, or 100 DU, 100 Jacks, or 200 Singles

Extra
Accumulate a 5 minute Handstand Hold or Plank Hold
*Complete 10 Burpees every break