WARM UP
100 m x 2 rounds
200 m x 2 rounds
50 weight sit up #45 #25
30 GHD sit up
20 Hollow Hold 30 sec
200 m x 2 rounds
50 weight sit up #45 #25
30 GHD sit up
20 Hollow Hold 30 sec
SKILL
Gymnastics
10 min One leg squats
10 min pike push ups
10 min wall walks
10 min pike push ups
10 min wall walks
WOD
SHERMAN
4 Minutes of Burpees
3 Minutes of Thrusters 65#W; 95#M
2 Minutes of Hang Cleans 115#W; 135#M
1 Minute of Body Weight Deadlifts
3 Minutes of Thrusters 65#W; 95#M
2 Minutes of Hang Cleans 115#W; 135#M
1 Minute of Body Weight Deadlifts
Police Constable, Sherman Maynard, succumbed to gunshot wounds at the Port of Spain General Hospital on 24th July 2015, after being shot following a jail break at the Port of Spain Prison, Frederick Street. PC Maynard, 27, was wounded after three prisoners exited the prison at around 12:30pm firing upon him and other police officers who were on duty at the time outside the prison.
