CrossFit Workout of the Day
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FORGED FRIDAY

Buy in/cash out:

100 hollow rocks

WOD:

“McClain”

AMRAP in 16 minutes

11 push press, 135/95lbs

20 front squats, 135/95lbs

19 burpees

Post total rounds/reps to beyond the whiteboard.

RASHEEN MCCLAIN

Today we WOD in honor of Police Officer and hero, Rasheen McClain, a 16-year veteran of the Detroit Police department who was killed in the line of duty on November 20th, 2019. McClain had confronted a gunman accused of invading a home on the city’s west side. The suspect fired a high-powered rifle as they looked for him in the basement of the home. Officer McClain was shot in the neck and killed.

McClain, 46, was a husband, a stepfather, and a gifted leader on the force. He served the residents of our city with dedication and valor. This American hero will be truly missed and forever remembered! Our thoughts and prayers go out to his family and friends.

“They run into danger to protect us,” she said. “We must never forget this and should not need a horrible tragedy to remind us.”

-Kym Worthy, Wayne County Prosecutor

WOD 11.21.19

Strength:

Hang power snatch, 3-3-3-3-3

WOD:

Amrap in 15 minutes :

10 Machine cals

20 Alternating dumbbell snatch, 50/35lbs

1 Rope climb

Post loads and rounds to beyond the whiteboard.

WOD 11.20.19

Team conditioning:

In teams of 3-5, accumulate as many calories as possible in 10 minutes:

Run/Row/Bike/Ski, 10/7 cal max per athlete per round

WOD:

4 three minute AMRAP repeats with one minute of rest between:

35 double unders

7 hang squat cleans, 135/95lbs

Post total cals and total rounds/reps to beyond the whiteboard.