“TRIFECTA
Gymnastics
15min EMOM alt min
2 skin the cats
2 false grip strict chest to ring pull ups
4 russian dips
METCON
For time:
10-1
V-ups
Note: Perform an alligator roll between each set
Pyro weightlifting W1D3
Overhead squats
5-5-5-5-5
5 sets
1 push press + 2 jerks
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20yrds overhead walk 185/125 (60ft)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He is survived by his fiancee, Lisa Esposito.