8am Kettlebell
10 reps 3 rds
Reverse prisoner lunge
Floor barbell press
Pull ups
Squat to press
Bent over row
5 min easy
Then 6 times
2 min hard
1 min easy

9am WOD

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

10am Olympic Lifting

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.