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Friday, November 26, 2010

11.27.10 WOD

"Mark"

For time complete:

400 meter run
then
3 rounds of
23 deadlifts 185/135
23 pull-ups
23 overheard lunges 25/15
23 push-ups
then 
400 meter run



















Sgt Mark Renninger, 39, with the Lakewood, WA. Police Department,
a former Army Ranger and Nationally known SWAT team trainer,
was fatally shot on November, 29, 2009.
Sgt Renninger is survived by his wife Kim and three children,
Ashley, 15, Allyson, 12, and Nicholas, 3,
four brothers, one sister and his mother.


Posted by NSX Admin at 9:19 PM

3 comments:

Eric said...

What a workout!! Emjoyed the run in the snow, especially the second run signalling the end of the WOD...

24:33

Note to self--gotta beat Stradely one of these days. Dang skinny old guy is burying me.

November 28, 2010 at 7:38 AM
Anonymous said...

Fantastic workout. Thanks to all SWAT and police personal for all you do. Unsure of my time but it was faster then Erics.
Mark S

November 28, 2010 at 11:23 AM
Unknown said...

Thanks to Aaron for the great programming on this workout!! Everyones effort today was great to watch. Mark was a true warrior and would be proud. Way to set the bar Mark S. Thanks to you and the Fire Boys as well!!!
G

November 28, 2010 at 4:52 PM

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