Warm-up: 3 rounds or 5 AH Swings, 10 GPU’s and 15 Air Squats. Dynamic Stretch.
Strength: Power Clean / Hang Power Clean / Hang Squat Clean
BBWU4C
(3+3+3)4
Once you start the set do not release the Bar for all 9 reps.
Build weight through the course of the 4 sets.
WOD: ARTIE
20 min. AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95/65
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
The “Artie” Hero WOD was first posted on the CrossFit main site as the workout of the day for Sunday, October 23, 2016 (161023).
Icing: Iron Scap