Warmup:

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

WOD:

Pic courtesy of NBC News

“MOSZER”

9 Rounds for Time:

300 Meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (20/24 in)

6 Burpees

6 Sit-Ups

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.

 

Scaling Options:

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

 

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMesquite.  Demo of Box Shoulder Stretch