9/4/2017-Workout of the Day
Team WOD: For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars/Leg Raises/Laying Leg Raise
20 Air Squats
16 Kettlebell Swings 70/55, 55/35, 35/25
One partner works while the other rests. Break up the work between partners as needed.
This Hero WOD was created by Pillar CrossFit (San Antonio, TX), originally posted on their Facebook page on November 21, 2016.
It is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi’s patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.
The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.
2017 09 03