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Hero WOD Sunday House Arrest style:

“Brenton“

5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

HAPPY BIRTHDAY COACH JENN! We hope you enjoy your day!

House Arrest WOD:

10-9-8-7-6-5-4-3-2-1 For Time
Lungsters * air squat + reverse lunge R + reverse lunge L=1

Sit ups

Lateral Jumps back&forth=1

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25 Rounds For Time:

1 Tuck Jump

2 Burpees

3 Push Up

4 Air Squat

If you are not on our Facebook CFP FO LIFE page YOU ARE MISSING OUT on all the FUN!

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See you for Yoga via ZOOM app tonight 6pm Link will be posted to FB page.

For today’s WOD find yourself a broom.. or a PVC if you have one!

“Broomstick Mile”

For time:

25 Back Squats

25 Front Squats

25 Overhead Squats

400m run or 2min run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m run

50 Hang Cleans

400m run

50 Snatch

400m run

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House Arrest WOD:
Part 1: 30sec x 30secs for 5 rounds

Plank Hold

Bottom of Squat Hold *hips below parallel do not sit into your calves

Part 2: 2 Rounds For Time rest 2 minutes between rounds

30 Air Squats

20 Hands Release Push Ups

60 Double Unders or Lateral hops

20 Hands Release Push Ups

30 Air Squats

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House Arrest WOD:
AMRAP in 12 minutes of:
6 Burpees

8 Alternating Lunges

10 Jump Overs *facing object you are jumping over

CFP FO LIFE Facebook group page has more!