46 Wall Balls
16 Pull Ups
12 Thrusters 95/65
239 Cal Echo Bike
One Athlete works on the 5 Rounds
One Athlete works on the calories
Switch every 2:00
Once the calories or rounds are finished, the athlete can help finish the remaining part of the workout
This workout is dedicated to Detroit Police Officer Rasheen McClain (46), who was killed in action on November 20th, 2019.
“For 16 years, officer Rasheen McClain lived his dream.
He was a police officer in the city of Detroit, a job that colleagues say he performed admirably, faithfully and loyally until a man with anger in his heart and an assault rifle in his hand cut his life short.
McClain, a husband, stepfather and gifted leader on the force, was killed in the line of duty Wednesday in the city he sought to protect, a victim of the same gun violence he fought against daily.
Yet despite the dark side of humanity that he often saw on the job, McClain, colleagues said, came to work at the 12th Precinct with a positive attitude, inspired his coworkers, and made people laugh.
“”He was very much an officer’s officer,”” said Detroit Police Sgt. William Jackson, who worked in the 12th Precinct from 2009 to 2014 and remembers McClain as outgoing, confident, brave and hardworking.”
written by Tresa Baldas of USA Today