We are going to do the WOD designed in honor of Sgt. Lunger from Hayward PD who lost his life in the line of duty.  Any local LEOs are welcome to join us tomorrow to honor Sgt. Lunger.

His badge number was #106 and the incident occurred at 3 am, so the repetitions each round total 106.  Three rounds representing the time.

400 meter run

40 wallballs (20lbs/14lbs)

30 box jumps  (24in/20in)

20 sit-ups

16 burpees

400 meter run

40 wallballs (20lbs/14lbs)

30 box jumps  (24in/20in)

20 sit-ups

16 burpees

400 meter run

40 wallballs  (20lbs/14lbs)

30 box jumps  (24in/20in)

20 sit-ups

16 burpees

400 meter run

 

*Scale the reps as needed.  You can do 400m row or 2min bike if unable to jog.

Categories: CFSL BLOG

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