10/19/11 - Hero Wod Wed - "Brenton"

Today’s Recipe – Sweet and Sour Meatloaf – Chowstalker

Today’s Link – Movement of The Week – Incredible Dancer – Better Movement – Even if you think Dubstep sounds like something that would be playing at bar where autobots hang out, I think you can appreciate the ridiculousness of this guy’s moves.  Unreal.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Schedule –

• Mobility Warm Up
• WOD – 5 Rounds For Time – “Brenton”
  • Bear Crawl – 100ft
  • Standing Broad Jump – 100ft – Every 5 broad jumps you must complete 3 burpees
• Finisher – Hollow hold – Total of 2 minutes
• Stretch