WOD Friday April 4, 2014

MOBILITY:  Bottom of foot smash

Warm Up:  10 min AMRAP

15 double unders 

10 lunge steps

pendulum walk

10 inch worm push ups

10 banded pass throughs

10 wall touches 

SKILL/STRENGTH:  Double Unders 5 min flight simulator 1-5-10-15-20-15 etc.

WOD: "Paul" (25 min Cap)

RX: 

5 RFT

50 double unders 

35 KTE 

20 yd oh walk (185/135)

Level B:

5 RFT

50 double unders (x3 singles)

35 KT (anywhere on tricep)

20 yd OH walk (115/75)

Level C:

5 RFT

150 singles

35 leg lifts

20 yd OH walk (45/25 plate)

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.