NATIONAL LAW ENFORCEMENT WEEK, HERO WOD, May 13th

Warm-Up
20 Jumping Jacks
20 Toe Touches
20 High Knees (Pull one knee to the chest and then the other)
20 Russian Kicks
20 Arms Circles (Forward / Back)
10 Forward or Reverse Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Thread the Needle
5 Russian Baby Makers

Stretch:
30 Sec Seated Straddle
30 Sec Butterfly Stretch
30 Sec Pigeon Pose (R and L)
30 Sec Child’s Pose

Core Work
TABATA (8 MIN):
8 Rds:
Odd Min: Heel Touches (https://www.youtube.com/watch?v=2CvMvcfhiTo)
30 Sec Work / 30 Sec Rest
Even Min: Plank From Toes or Knees
30 Sec Work / 30 Sec Rest
WOD DETAILS
Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter. A friend, Sam Siaw, with Coach Dusty Marvin of Driven and Strength Conditioning @driven_strength_and_fitness_ (Temecula, CA), designed this workout in Lesley’s memory. We first found it posted on Instagram by @rebellhoffman on June 2, 2018.
HERO WOD
“LESLEY”
In Teams of Two, 35 MIN AMRAP:
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 Abmat Sit-ups
24 Burpees
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will work in teams of two to complete as many rounds and reps as possible.
*Teams will share the reps evenly for the WOD. Before the WOD starts, teams must decide how they want to break up each movement. Either by 6 or 12. They must stick with the original plan for the entire WOD. For example, if broken up by 6, Partner A will complete 6 reps of Jumping Lunges, then Partner B will complete 6 Jumping Lunges, then Partner A will complete another 6 jumping lunges, and then Partner B will finish off with 6 Jumping Lunges.
*OR teams can decide to break up the movements in half. Partner A will complete 12 Jumping Lunges and then Partner B will complete 12 Jumping Lunges

Movement Variations:
*Jumping Lunges: Forward or Reverse, Split Squat, Plate or Box Step-ups
*Hollow Rocks:
RX: Body must rock back and forward = 1 rep

Modified (Bent Knee) Rock back and forward = 1 rep https://www.youtube.com/watch?v=P00ps-zokr4

Extra
Cool Down/Stretching:
https://www.youtube.com/watch?v=tXWh-dowiLg