CrossFit South Rockland

Saturday, October 7, 2017

Hero Saturday

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


The CrossFit Warm up
3 rounds 15 reps
Samson Stretch (15-30 seconds)
OHS
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Skill
Overhead barbell walk

WOD
Paul
5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20m Overhead Barbell Walk w/125# m/185#



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