210212 - K9 CHUCKY Hero WOD

”K9 CHUCKY” Doggie Hero WOD
Bexar County [Texas] Sheriff K9 Chucky was shot and killed in the line of duty, but not before taking down an armed suspect, potentially saving many officers’ lives on January 25, 2019.

4 rounds of the workout signify his years of service. The rep scheme of 1/25/19 signifies the date when Sheriff Chucky ended his watch. Lastly, the 11 burpees are for his badge number.

This tribute workout was submitted to us by Elizabeth Salinas, a Level-2 CrossFit coach at CrossFit Unchained @crossfitunchained in Texas. Her husband is an Investigator at the Bexar County Sheriff’s Office, where Chucky was part of the K9 unit.

QOTD - Weekend Plans?

WARM UP - AMRAP 7:
14 Zombie Kicks
7 Legs Out Pulsing Lunges (each side)
14 Lat Straight Arm Band Pulls
7 EB Deadlifts

MOBILIZE - Foot on Box, Hip Rocks
Pigeon on the Box

STRENGTH - BUILDING FOR THE WORKOUT WEIGHT
Every 90 seconds for 12 minutes (8 Rounds)
2 Deadlifts
Getting to around 80-85% of 1RM

COACH PREP - Set Up Round of 1 Deadlift and 4 of each

WOD -
(A: Competitor) / (B: Performance)
FOR TIME
4 Rounds
1 Deadlift 275/205
25 KB Swings 55/35
19 Box Jumps 24/20
11 Burpees

(C: Fitness)
FOR TIME
4 Rounds
1 Deadlift @ 70% of 1RM
25 KB Swings 35/55
19 Box Jumps 20/12 OR Step Ups
11 Burpees