Lämmittely:
5 kirs.
10 kyykkyä
10 vatsaa
5 boksi hyppyä

Rive + Työntö
6 x (1+1) x 85 - 90%

2:00 Lähdöillä

Työntö veto
5 x 2 x 110%

Voimatempaus lantiolta + valakyykky
5 x 1+1, nousu raskaaseen

AMRAP 30 in teams of 2:
150 Wall balls @20/14
150 Power Cleans @52.5/35kg
150 Calorie Row/Ski/Bike or 8 x Stairs
*One person works at a time - split as needed.

Deadlift (15mins )
3x 10 reps
- each set as heavy as possible
- perfect form
- 3- 4 mins rest btw set

5-5-5-5-5

Push press

5-5-5-5-5

Front squat from clean

Takakyykky 3 x 3

AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Run

Partner B:
10 Box Jump-Overs 60/50cm
15 Ball Slams (30/20 lb)
20 Sit-Ups

Both partners work at the same time. Partner A runs 400 meters while Partner B does the box jump-overs, ball slams, and sit-ups. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the box-jump overs/slam balls/sit-ups. Continue in this manner until time is up. Score is the number of rounds and repetitions of box jumps/ball slams/sit-ups.

Background: This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was shot and killed in the line of duty on March 31, 2016.

At the time of his death, Trooper Dermyer was taking part in a training exercise at a Greyhound bus station when he was approached by the suspect at 2:40 p.m. After a short verbal exchange, the suspect drew a handgun and fired, striking Trooper Dermyer multiple times.

He is survived by his wife and two young children.

We first found this workout posted by CrossFit 1607 @crossfit1607 (Williamsburg, Virginia, USA), who then told us the creators were members of Drachen CrossFit @drachencrossfit (Williamsburg, VA, USA).

After contacting Drachen CrossFit, we received an email from Drachen coach Corrine Check, who told us her and fellow Drachen member Randy Werner designed the workout in honor of Trooper Dermyer.

Randy, who was also a friend of Trooper Dermyer, wanted a way to bring the local CrossFit community together to honor Trooper Dermyer, and raise funds for the Trooper's family.

According to Corrine, the 37-minute workout time is to honor Trooper Dermyer's age when he was killed, and they specifically selected movements that any athlete could perform to make the workout accessible to a range of ability levels.

Split jerk 6x4

Warm-up
Speed skills

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Snatch

Snatch Cluster 80-85%

5x (3x1) 20sek, Lepo 2,5-3min

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Clean&Jerk

EMOM12
1 power clean+push jerk
1 squat clean+split jerk

1-3 70%
4-6 75%
7-9 80%
10-12 85%

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AMRAP 12min

2 rnds Macho Man 50-60kg/ 30-40kg
12 TTB

1 Round of "Macho Man"

3 Power Clean
3 Front squat
3 push jerk

Optional Accessory

GYMNASTIC CONDITIONING

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3 to 4

'Rusin Triset' x 2-3 rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done
Then,
Foam Roll Lats x 60s each