Workout of the Day: Friday 12-9-11

Hero WOD: “PAUL” 5 rounds for time:

  • 50 Double unders (4:1 singles)
  • 35 Toes to Bar
  • Overhead walk, 20 yards (185/115)… length of gym


  • A: 3 rounds @ 45/25 plates OH & 20 TTB
  • B: 4 rounds @ 95/65 OH
  • C: Rx

Notes: Scale the OH bar walks to a weight you can safely do!

Paul John Rizzo Domenic Sciullo II
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. First posted 24 April 2010

$$: 3 x 400m Runs


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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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