Thursday July 4th Hours – 7a and 9a ONLY. 

Dynamic Warm Up – Mobility Prepare for..

A: WOD – Partner WOD: Run together, alternate rope climbs, alternate push ups. Scale reps and weight accordingly.

Robert Cottle  | Age 45

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

B. Cool Down:
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec  Static stretch
30 sec Arch Hold
30 sec  Static stretch
30 sec Tuck ups
30 sec  Static stretch
30 sec  Russian twists
30 sec  Static stretch

 

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