Level 1

12 Min AMRAP

200 meter Run

12 Assisted Dips

12 Knee Raises

Level 2

12 Min AMRAP

200 meter Run

12 Dips

12 Knee to Elbows

Level 3

12 Min AMRAP

200 meter Run

12 Dips

12 Toes to Bar

Level 4 Rx

12 Min AMRAP

200 meter Run

12 Dips

12 Toes to Bar

Motivation

On April 7th, 2003 I was hired by the Newport Beach Police Department and started the Orange County Sherriff’s Academy on the 14th.  It is amazing to think how much has happened in the past 12 years.  I am grateful for all my experiences that has led me to where I am today.  While I am not a Police Officer anymore I still come home to the same lovely women I married almost 14 years ago and we have 5 amazing children who get to hang out with their dad at the Family Gym.  Thank you for all being a part of our extended family.  Mission CrossFit is a great place to be.

Strength

Every 2 minutes for 10 minutes: 5 Power Cleans @ 80%

Strategy

You will need a strategy for this workout.  “I’ll try my hardest and see what happens.”  is not a strategy.  You need a game plan.  How long will it take you to run the 200 meters? How are you gonna break up the dips.  Before you even come into the gym you should have an idea of how long each movement will take you.  Look at the combination of movements and estimate how well you can hold on to that pace for 12 minutes.  Each round should be done with the same split times.  Stay on pace.  The run is a break from the strength movements.  Your arms will feel good when you come back from each run.  

Get more Awesome:  2o Wookies / Tricep Smash