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

36 thoughts on “10/19/11 – Hero Wod Wed – "Brenton"”

  1. These hero stories always make me so sad 🙁 But I’m sure it’ll be a kickass WOD!! Sorry I’ll be at work for this one–good luck everyone!!

  2. Anything with the word “bear” in it is automatically awesome.

    Teddy Bear
    Bare Naked
    Bear Mince-meat (Paleo friendly)

  3. I got a +1 today, but just heard that the beer and a half I consumed last Saturday is technically a grain….so I should have given myself a -1 for Saturday?

  4. I posted photos from Saturday night on CF908’s facebook page and picasa page if you guys are interested!

    1. Try making your own. Google for simple recipes and techniques. Plus it is a lot cheaper and very bad ass.
      If you remove the soy sauce I think you will need to replace the salt somehow. Salt is important as a microbial inhibitor. It is, i’m serious.