Workout of the Week: April 23, 2019

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No equipment needed for this tough workout. Invite your fave battle buddy!

WORKOUT INTENTION: This is my spin on CrossFit's hero WOD Brenton, in memory of Timothy Quinn Brenton, 39, of the Seattle Police Department. He was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.

This workout requires no equipment and can be done wherever you can measure and run.

Attention men age 40 and older -- you have a higher likelihood of Achilles tears that can manifest especially with jumps. If you fall into this category, make sure you stretch calves well before this workout. Pressure with a lacrosse ball on your Achilles will help too.

WORKOUT: After your warmup perform the following:

5 rounds for time:

  • Run 400m🐎

  • 100 ft bear crawl🐻

  • 100 ft standing broad jumps + 3 burpees after every 5 broad jumps🐸

Rachael Colacino