Hero Dedication Saturday

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

Partner Pacing Warm up #1

5x

30:30

Single unders

(Maintain same reps throughout)

5x

50:10

25m shuttles

(Maintain same reps throughout)

Skill

WOD

Capoot

For Time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups
Run 2,000 meters