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High Definition Fitness

Your best health and fitness coaches in the Victor Valley

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Monday, May 16, 2011

May 17, 2011 by Shawn

Warm up:            Row 500 m

                                20 Squats

                                20 Sit ups

                                20 Levers

                                20 Flutters

                                20 Pull ups

                                5 HSPU

WOD:    “RJ”

                5 Rounds for time of:    

                Run 800 m

                5 Rope 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.

 

 

 

 


Filed Under: WODs

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