Saturday 7/13 at 9:00 we will host this hero wod for officer Tara O’ Sullivan
Buy-In: 26 Burpees
Then, 6 Rounds of:
19 Kettlebell Swings (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)
20 Push Ups
19 Goblet Squats (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)
Buy-Out: After the 6 rounds, perform a forearm plank hold for
3 minutes and 49 seconds. *
*Penalties for improper plank form or rest:
3 Burpees for the first display of improper form or rest.
4 Burpees for the second display of improper form or rest.
9 Burpees for the third and subsequent displays of improper form or rest.
Resume the plank hold after each Burpee penalty until your 3:49 time is up.
The WOD Backstory:
The 26 Burpee Buy-In is for Tara's age, 6 rounds/19 reps/20 reps/19
reps represent her End of Watch date, and the 3 minute 49 second plank Buy-Out represents
her badge number.
The Burpee penalties also correspond to her badge number. Tara O'Sullivan
set the Sacramento Police Department record for a continuous plank hold at 26 minutes and 7