Tuesday 5-5-15

5-5-15

5-5-15

Parking Announcement:
Starting Monday, May 4, the Building 5 parking lot will be temporarily closed due to construction. At the completion of construction there will be new fencing and gates that will provide security similar to the main campus. All employees will be required to park in the parking garages during this construction.
When the B5 parking lot reopens, only employees that work within Building 5 will be permitted access to parking in the B5 lot.
To expedite the visitor registration process, all employees are encouraged to notify security of guests by emailing canton.security@reebok.com. This will be especially important for guests of employees working in Building 5. Please also coordinate any B5 deliveries with the loading dock manager.
Security is available 24 hours a day at extension 4848 to answer any questions or concerns. Thank you for your cooperation.

Warm Up:

Basic Bodyweight (BBW)
• Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
• Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
• Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up (strict), hip and
back extension

Skill:

Bear Crawl

WOD:

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010

After Bash:

2 Attempts @ Max distance Farmers Carry (72/53)

ONE Nation Competitors:

3X10 Deadlift

Travel WOD:

21-15-9
Dumbbell Deadlift
Bench Jump Overs
Handstand Push Up

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