Tuesday 150630

Jared

Jared

“Capoot” – Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

Dynamic Warm-Up-Mobility
Prepare for..

WOD:  “Capoot”
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

**SCALE AS NEEDED”

 Cool down

Competitors or athletes wanting to improve your Fitness level:

5 minutes at each lift to establish today’s
1. Snatch

work up to a heavy single
2. Clean
work up to a heavy double
3. Front Squat
work up to a heavy triple



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