NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 11th

Warm-Up
20 DU, Singles, or Jumping Jacks
20 Trunk Rotations
20 Arm Circles (10 Forward / 10 Back)
20 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Iron Cross
10 Scorpions
5 Russian Baby Makers
5 Inchworms + Push-up
5 DB Thrusters
Strength Work
9 MIN EMOM / 3 RDS:
1 MIN: 4 Alt. DB Power Cleans + 4 Alt. Box Step-ups
2 MIN: 4 DB Thrusters (2 – Right / 2 – Left) + 4 Box Jumps
3 MIN: 4 DB Squat Clusters (2 – Right / 2 Left) + 4 Box Jump Overs
WOD DETAILS
This WOD was created in honor of Reserve Officer Robert Libke (Oregon City PD) who succumbed to injuries sustained in the line-of-duty. Officer Libke was met with gunfire while responding to a residential fire on 11/3/13. He lost his life November 4, 2013. Officer Libke was survived by his wife, Wendy, and at the time soon-to-be daughter, Ziva. Officer Libke never had the chance to meet his daughter who is now 6 years old.
WOD
200510
HERO WOD
“LIBKE”
In Teams of Two, Complete:
11 Rds of:
4 Rope Climbs or 20 Calorie Row
20 Alt. Single Arm DB Squat Cluster, #50/35
13 Box Jump Overs, 24/20
(40 Min Time Cap)
WOD DETAILS
*Athletes will work in Teams of 2 to complete 11 rounds for time.
*Athletes can split reps as desired.
*It is suggested that athletes split the 20 Calorie Row or 20 Burpees by 5’s, DB Squat Clusters by 5’s or 4 – 4 – 4 – 4 – 2 – 2, and the box jumps overs could be split to 7 reps and 6 reps or 3 – 3 – 3 – 4.

Movement Variations:
RX+:
*DB: #70/50
*Box: 30/24

Movement Substitutions:
*4 Rope Climbs = 20 Cal Row or Bike or 20 Burpees
*DB Squat Cluster = DB Power Clean + STOH
*Box Step Overs or Plate Step Overs
Extra
Cool Down/Stretching/Core:
2 Rounds:
Legs Up The Wall (2 Min)

Child’s Pose (30 Sec Front, 30 Sec Right, 30 Sec Left)
Pigeon Pose (30 Sec Right / 30 Sec Left)
10 Iron Cross
10 Scorpions