WORKOUT OF THE DAY
Sunday, 11/17/2019
“Dermyer” AMRAP (with a Partner) in 37 minutesPartner A:400 meter RunPartner B:10 Box Jump-Overs (24/20 in)15 Ball Slams (30/20 lb)20 Sit-Ups Both partners work at the same time. Partner A runs 400 meters while Partner B does the box jump-overs, ball slams, and sit-ups. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the box-jump overs/slam balls/sit-ups. Continue in this manner until time is up. Score is the number of rounds and repetitions of box jumps/ball slams/sit-ups. Background: This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was shot and killed in the line of duty on March 31, 2016. At the time of his death, Trooper Dermyer was taking part in a training exercise at a Greyhound bus station when he was approached by the suspect at 2:40 p.m. After a short verbal exchange, the suspect drew a handgun and fired, striking Trooper Dermyer multiple times. He is survived by his wife and two young... read more
Owner/Head Coach
Chiropractic
https://crossfitterranova.com/2016/04/
