WOD: Saturday 220903

You got a permit to be carrying around those guns Chad?

• Daily Focus

The focus today is on sprint effort and bodyweight conditioning. We will be tackling short intervals here with the Hero WOD Kerrie. The goal with this is to really work to sprint the runs and keep quick transitions through the bodyweight movements. This is meant to be done as a solo today, but if we were to break up as a partner, just alternate rounds for 5-7 rounds each and the rest period would be the time it takes your partner to complete a round.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Scale: Depending on space and what you decide with managing the 100 m run outside, you could scale to a shuttle run if that allows for an easier way to set-up workout. The ideal scale for the sprint would be to hit up an air bike as that will get the most similar stimulus for the day.

Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

MetCon: Kerrie

Wearing a weight vest, 10 rounds for time of:

Sprint, 100 m

5 Burpees

20 Sit-ups

15 Push-ups

Sprint, 100 m

Rest 2 mins

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

Accessories:

3 rounds for quality of:

Sled Push, pick load,

100 ft Kettlebell Overhead Carry, pick load, 100 ft

20 Kettlebell See-Saw Rows, pick load

20 Banded Tricep Extensions