9/2/2019 - MetCon
Score Type:: Total Time
This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.
The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer.
5 Rounds for Time:
400 Meter Run
20 Wallballs (20/14)
14 KB Swings (53/35)
38 Reps of "X"
"X" will be different each round
Round 1: Push-ups
Round 2: Air Squats
Round 3: Pull-ups (Scale: Jumping Chest to Bar or Ring Rows)
Round 4: Alternating Lunges (in place)
Round 5: Burpees (38 EACH if time allows)
*Runs done together, split reps on wallballs/KB and movement “X” (except burpees.. 76 total, 38 each, if time allows)*
**If raining, sub 500 meter row/ski or .8 mile assault bike, and you will each row/ski 250 meters or bike .4 miles, using the same rower/ski erg/bike**
40:00 Time CAP
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