HERO WOD: M.I.R

SATURDAY

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Background VIA WodWell.com: This "M.I.R." Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner.

Officer Charles Irvine Jr., 23, died on June 7, 2018 after his patrol car was involved in a serious crash near 76th and Silver Spring Drive. At the time of the crash, Officer Irvine and his partner, Officer Matthew Schulze, 36, were in pursuit of a reckless vehicle. Officer Irvine was a police aide for two years and an officer for nearly two more.

Milwaukee police officer Michael J. Michalski died on July 25, 2018 while searching for a wanted man. During the search, the man was located and fled police on foot, eventually entering a nearby house. When officers attempted to follow the man, they were met with gunfire. Officer Michalski was shot and died from his injuries at Froedtert Hospital. He was 52.

Police Officer Matthew Rittner was shot while executing a search warrant at a home in the 2900 block of South 12th Street near West Dakota Street on Feb. 9, 2019. As the Tactical Enforcement Unit attempted to breach the apartment door the suspect opened fire with an AK-47, shooting through the door and striking Officer Rittner in the chest. Officer Rittner was a U.S. Marine Corps veteran of the War on Terror. He had served with the Milwaukee Police Department for 17 years. He is survived by his expectant wife and child.

Workout of the Day

“M.I.R”

AMRAP (with a Partner) in 30 minutes

Station 1: "Michalski"

From 0:00-10:00, Partner A performs:

23 Wall Ball Shots (20/14 lb)

53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: "Irvine"

From 10:01-20:00, perform:

30 Alternating Dumbbell Snatches (50/35 lb)

14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3: "Rittner"

From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

2 Laps

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.