Dallas 5

5 minutes of:
    Burpees

Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box

Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups

Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

25 minute TAG

20 DU or singles (jump rope)

5 burpees

20 second sprint

5 burpees

10 mountain climbers

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

5 rounds of:

20 pull ups

10 SB ground to OH

20 SB deadlifts

Warm up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

3 rounds of:

10 SB push up drag

20 SB bent over rows

2 minute SB run