Workout of the Day – August 5th

COACHES SUGGESTED WARM-UP –
25 High Knees
25 Jumping Jacks
25 Butt Kickers

– CORE WOD –
4 rounds of :
21 BF Sit Ups
15 Hollow Rocks
9 Weighted V-ups

– WORKOUT OF THE DAY –
Hero WOD Wednesday
“Detective Familia”
For Time
Buy-In: 73 calorie Row
Then, 12 Rounds of:
7 Thrusters (115/75 lb)
5 Toes to Bar
17 Push-ups
Cash-Out: 70 calorie Row
Background: This hero workout is dedicated to Detective Miosotis Familia who was shot and killed from ambush as she sat in a marked mobile command post vehicle at the intersection of East 183rd Street and Morris Avenue in the Bronx on July 5, 2017. As she sat in the vehicle at approximately 12:30 a.m. a male approached and fired one shot through the window, striking Detective Familia in the head.
She served with the New York City Police Department for 12 years and was assigned to the 46th Precinct. She is survived by her three children.
This workout was designed by Coach Carmine Fiore @cfiore18 of CrossFit Strong Island @crossfitstrongisland who is also a police officer in New York.

The rep scheme signifies:
– 73 and 70 calorie Row for Detective Familia’s shield number
– 12 rounds for the number of years in service with NYPD
– 7/5/17 reps for the date when she was killed.