Level 1

For Time

21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

rest 5 minutes

40-30-20-10

Jump Rope

Sit Ups

Level 2

For Time

21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

rest 5 minutes

50-40-30-20-10

Jump Rope

Sit Ups

Level 3

For Time 21-15-9

Wall Ball, 20/14#

Ball Slam, 20/14#

rest 5 minutes

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Level 4 Rx

For Time

21-15-9

Wall Ball, 30/20#

Ball Slam, 30/20#

rest 5 minutes

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Motivation

Officer Chuck Wright. EOW: 12/30/2014.  EOW stands for End of Watch.  Chuck just completed his final Watch for the City of Huntington Beach after 28 years of service.  Having seen my Uncle retire from NYPD after 22 years and several friends retire from Police Service I can tell you it is actually very difficult.  The job becomes so much a part of your identity that leaving is very difficult.  I want to say this without sounding like officers are completely full of themselves.  Men and women join the police department because they want to help people.  They want to be the one who shows up when someone calls 9-1-1.  They want to be the hero that saves the day.  They are willing to lay their life down not only for a friend but complete strangers.  Putting on the uniform means we are gonna help someone.  We may even get to save their life.  We put on the uniform because we remember as kids, cops were our heroes.  They put robbers in jail and they saved the day.  They are as close as we can get to being a super hero.  We put the uniform on because it symbolizes that help has arrived.  The badge or shield on the uniform is symbolic for the protection it gives the Officer and those they serve.  Then after a few shifts on the job we realize that real life is painful.  That we don’t always get to save the day.  That there are many parts of the job we don’t want to deal with.  We write traffic tickets not because we like it, but because we really don’t want to see another dead body in a mangled car.  We would rather you be mad at us for your speeding ticket than have to notify your family of your death.  No one told me that being a Hero would mean I would have to see the worst of humanity.  That I would have to go to calls where I could not win, could not save anyone.  That I would see things that will haunt me forever.  We began to rely more and more on each other because we don’t want our family to know what we have seen.  As Chuck will take his uniform off for the last time tonight it will be hard because while he has seen the worst of humanity he has also seen the very best.  He put on the uniform for the last time for the same reason he did the first time.  Because the uniform represents safety for all who may call upon it.  And Chuck wanted to answer that call.  He wanted to be the Officer who would show up and do whatever it took.  The hardest part of leaving the job is not getting to answer those calls.  Not being shoulder to shoulder with your brothers and sisters both in good times and bad.  It is hard to let go because you knew you were making a difference.  Chuck, you have done your time.  You have stood your watch.  Because of you, the next generation will answer the call.  They saw the way you wore the uniform and performed your duty.  They will take over your watch and they will honor the uniform.  Thank You.

Strength

Front Squats: 10 EMOM for 5 minutes

Strategy

(Total time to complete between 18-25 minutes) Todays workout is two separate workouts with a five minute break in between. Each workout will have a 10 minute cap. For the first couplet, the key will be not going to quickly out of the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls and slam balls into three sets of 7. The second into either three sets of five or a set of 8 and 7. The last round should be done as quickly as possible, keep your breathing under control, but don’t get lost in your rest…. drink a small amount of water afterward and catch your breath, but don’t allow yourself to sit down. The second WOD is a classic, “Annie” with jump rope and sit-ups, stay consistent on the sit-ups and don’t loose focus on the jump rope.

Get more Awesome:  Partner Calf Mobility