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#2815 – Canned Food Drive & Coaches do Burpees

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Wednesday 11/8/17

MI Food Pantry Can Drive

If you are late to class from now till Nov 13th, you owe 3 cans of food next time you come in.

But thats not the most important or even the best part. For every can you donate, coach Connor & I will do 1 burpee. You dont have to be late to bring in a bunch of canned food. Just swing by costco and load up your SUV.

This is a fun way to support the MI Food Pantry and to make your coaches do a BUNCH of burpees! Lets impress the food pantry with how many cans MICF can drop off.

On Nov. 13th we’ll Facebook live the burpee-a-thon so you can sit back and watch us doing as many burpees as you can possibly make us do.

Hero WOD Wednesday – SOLO

The Dallas 5

This WOD is 5 workouts, 5:00 each with 1:00 rest between.
I will start with saying, normally we never do Turkish Get Ups “for time”.  TGU are technical and not really designed to be done quickly, but rather slow and with control, being sure to hit each position of the movement.
So, for today, go quick, but be sure you are sticking with the intent of the movement by doing it slow enough to get each piece correct. You dont need to go super heavy either, 5:00 is a long time, so I think you will get a good workout with a lighter weight.

The Dallas 5 Hero WOD

5 minutes of:

5 minutes of:
7 deadlifts  155/105#
7 box jumps 24/20″

5 minutes of:
Turkish get-ups 40/25#

5 minutes of:
7 power snatch 75/55#
7 push-ups

5 minutes of:
Rowing for calories

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

The Dallas 5:

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.