''Hero WOD: Chief Maloney'' (04.16.2012)

''A New Hampshire police chief was shot and killed, and four other officers injured, during a drug raid at a Greenland, N.H. home Thursday night.
Four police officers from a drug task force knocked on the door of 517 Post Road in Greenland, armed with an arrest warrant. But [the suspect] allegedly held them off with gunfire blazing.
Greenland Police Chief Michael Maloney, only eight days from his retirement, died Thursday. An autopsy showed he died from a gunshot wound to the head. The 26-year veteran of the force had served as Chief for 12 years. Sources tell 7 News he wasn't part of the team but was answering a call for shots fired when he was gunned down near his vehicle.''

Warm-up Drills (04.16.2012)

2:00 Speed Rope
2 Rounds for Quality of
5 x Deadhang Pull-up
10 x Push-ups
15 x Air Squats
Sumo Squats
Samson Stretch
Inchworm/Cobra Stretch
Calf/Soleus Stretch

''Press 3-3-3+" (04.16.2012)

Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Hero WOD: Chief Mahoney'' (04.16.2012)

Complete as many Rounds/Reps as possible in 30:00 of
Run 400m
12-9-6 Reps each of
Ring Dips
**Slammies (40/20lbs)

Notes: A Slammy is a horrible movement we put together on accident this past weekend, it simply combines a Medicine Ball Squat Clean and a Jumping Slamball into one smooth and incredibly taxing movement with a range of motion that covers more distance per rep than any other we've seen. This is perfectly fitting for the level of misery we are looking for with this Hero WOD... Honor the fallen and the sacrifice their families continue to feel every day. Get some, freaks.
Thank you for your service, Chief Maloney. We hope Detective Gregory Turner, Detective Eric Kulberg, Detective Scott Kukesh, and Detective Jeremiah Murphy recover as quickly as possible. 

Burpee Challenge (Optional)

93 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.16.2012)

''6-4 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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