Workout 8.17.14

Nickname: Santiago Hero Wod

Main – CrossFit

Jersey City Police Officer Melvin Santiago was killed in the line of duty on July 13th 2014. Our friends at CrossFit Jersey City created this WOD for his memorial!

View Public Whiteboard

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

As a partner WOD or individual…you’re choice! Keep in mind that this is for a fallen hero in the recent weeks…give it everything!

Metcon (Time)

Santiago

2650m Row then…

6 Rounds
7 Deadlifts 225/155
13 Box Jumps 30/24
14 Burpees

Feature Video

Phil’s Journey For A Better Life