“Team HERO WOD”
“CITY 100”
For Time with a Partner: (35min cap)
31 Shuttle Runs (7 meters down, 7 meters back)
Then,
10 rounds of:
7 Deadlifts
7 Hang Power Clean
7m Barbell OH Walking Lunge
*One partner must hold a barbell in teh front rack position while the other partner performs an entuer round of the complex. Upon finishing the round, switch!*
Barbell Weights: 155/105. MRX 95/65
Police Chief Inspector Rouven Laur, 29, of the Baden-Württemberg police force, died May 31, 2024, from knife wounds while on duty helping a person who had been attacked. Laur, of Mannheim, Germany, is remembered as a committed servant to his community. He is survived by his family, friends, and the police family of Mannheim.
Core Development:
2×10 Weighted Sit-ups
2×15 V-ups
2×10 Wallball Leg raises
30 minutes even rx, solo
5 rounds, accumulate one minute front rack hold each round