06.10.18

Warmup
Run 400m

Then 4 Rounds:
4 KB Halos Per Direction
8 Lunge with Twist Steps
12 air squats

Then Run 200m

Mobility
Instructors Choice x 6 min

Skill
Review all movements in the Metcon

Metcon
“Sebena”

For time:

2012 meter Row
30 seconds Rest

Then:
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
30 seconds rest

Then:
2012 meter Row

P – 30”/24”, 135/95
L – 24”/20”, 115/75
F – 20”/16” burpee step ups, 75/55

The “Sebena” Hero WOD is dedicated to former Wauwatosa (Wisconsin) Police Officer Jennifer Sebena. She was shot and killed in the line of duty while walking to her patrol car outside of the Wauwatosa fire station on the morning of Christmas Eve in 2012. May she not be forgotten.