"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Midsection Warm Up #1

2 minutes of the coach's choice

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

WOD

5 rounds of:

600m run/ 3 minute run

12 burpee + squat jump

DB Squat Thrust Warm Up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

WOD

7 rounds of:

Single DB 

7 R/L renegade row + push up

7 R/L lunge with a rotation

7 single leg deadlift

Band Warm up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

WOD

Complete the following:

Push ups 75 women/ 100 men

100 KBS

800m run or 4 minute run with KB