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MONDAY 20210118

Warm-up

200M Jog
10 Sumo Inch Worms
10 Spiderman Stretch w/Reach
10 Cat Cows
10 Downward/Upward Dog Transitions
Samson Stretch
Standing Straddle Stretch

2 Rounds:
4 Burpees
4 Air Squats
4 V-Ups/Tuck-ups

(Perform barbell warm-up with partner)


FITNESS and PERFORMANCE 20210118

Partner “Sgt. Ansari”
10 Rounds for Time (with a partner, split any way):
5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

* 40 Minute Cap

(Solo Option = 4 Rounds for Time)

Scaled Option:
8 Rounds for Time (with a partner, split any way):
5 Hang Cleans (95/65 lb)
11 Knee Raises/Leg Raises
29 Wall Ball Shots (16/10 lb)

This hero workout is dedicated to Sgt. Kelvin Ansari who was killed on May 11, 2019 in Savannah, GA when shots broke out after he and other officers were approaching a vehicle suspected as part of a robbery investigation.

Sgt. Ansari served in the US Army for 21 years prior to becoming an officer. He was a military veteran who did a tour for 10 years. Ansari was raised in Charlotte, North Carolina, and received his degree in criminal justice from Troy University. Sgt. Ansari was killed at 50 years old.

Scoring: Time

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