WEDNESDAY 121212 

Row a 250 meter sprint – make it Fast!
Rest approximately two minutes
Thruster 3-5-7 reps
Rest approximately two minutes
Match or beat your first round 250 meter row time
Rest approximately two minutes
Thruster 3-5-7 reps

Notes: Heavy lifters can use the rack for the Thruster. Choose a 3RM, 5RM and 7RM load. Take your time through the various sets of Thruster. Watch for the theme this week.

CrossFit Law Enforcement Seminar – Indianapolis State Police Academy

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The greatest paradigm shift for the Law Enforcement community is that Officers must learn to see themselves as professional athletes in a sport in which second place means death.” – Greg Amundson during the CrossFit Law Enforcement Seminar

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The next CrossFit Law Enforcement Seminar is scheduled for January 30, 2013, at Grand Prairie Police Department in Grand Prairie, Texas. Register HERE.

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