400m jog (or 2 min cardio)
10 Walking Lunges
10 Kickers per side
10 Cossack Squats
10 Pushup 2 Downward Dog
10 Box Step ups
10 Sit ups
Grab light KB
10 KB Deadlifts
10 Russian Swings
Pic courtesy of NBC News
9 Rounds for Time:
300 Meter Run
6 Air Squats
6 Box Jumps (20/24 in)
6 Alt Lunges
6 Russian Kettlebell Swings (53/35)
|Background: In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds. The workout was first posted by CrossFit Icehouse (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20, 2016.
– Badge number 98: 9 rounds, 8 movements.
– 6 years in service: 6 reps of each moment.
– Killed on the 300 block of 9th Ave N: 300M Run.
Run -> 325M Row-> 3 Min or cardio
Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row, 6 per arms
Box height -> 20/16 -> as needed
KB weight -> 35/25 -> as needed
Pigeon Pose on box – 2 Min per leg
Box Shoulder Stretch – 2 Min
Video courtesy of CrossFit NMesquite. Demo of Box Shoulder Stretch