FRIDAY

Mike Vonnes would like to let you all know about the NCPD POLICE OFFICER MEMORIAL 5K RUN that will be held Monday, August 11th @7 pm in Eisenhower Park. This race is in memory of PO Gary Farley, PO Artie Lopez, PO Charlie Cole, PO Joseph Olivieri, PO Michael J. Califano and PO Geoffrey J. Breitkopt. Proceeds will be donated to scholarship funds in the police officer’s names. I’ll have flyers at the gym if you want more information. This is a great cause!! Show your support for these fallen heros and sign up!

CrossFit WOD:

amrap 3 min (as many reps)
20 cal row
30 wall ball 20#/14# RX + 10′ target (off the rig)
20 box jumps 24″/20 RX+ 30″/24″
30 sdhp 95#/65# RX+ 115#/85#
20 burpees
30 kb swings 53#/35# RX+ 70#/44#
200 meter sandbag run 40#/20#

1 min rest:

amrap 6 min:

20 cal row
30 wall ball 20#/14# RX + 10″ target
20 box jumps 24″/20 RX+ 30″/24″
30 sdhp 95#/65# RX+ 115#/85#
20 burpees
30 kb swings 53#/35# RX+ 70#/44#
200 meter sandbag run 40#/20#

1 min rest

For Time

20 cal row
30 wall ball 20#/14# RX + target
20 box jumps 24″/20 RX+ 30″/24″
30 sdhp 95#/65# RX+ 115#/85#
20 burpees
30 kb swings 53#/35# RX+ 70#/44#
200 meter sandbag run 40#/20#