Tuesday 4-17-18

A note from Officer Pat Reardon, SciCoh member,  in regards to today’s hero WOD:

“Today’s hero WOD is named after Yarmouth K9 officer Sean Gannon who was shot and killed in the line of duty in Barnstable last week while serving a warrant at a home. Sean was a great guy, dedicated K9 handler and was newly married. His K9 Nero was also shot and severely injured, but will luckily recover. Sean was a member of our K9 training group and this workout is a great way to honor his sacrifice. He will be sorely missed in our community.” Our thoughts and prayers go out to you Pat and to all who knew and loved Officer Gannon. Rest In Peace. 

This workout was devised by CrossFit Hyannis, and they have shared it with all the surrounding boxes, in hopes that the local community can show their respect. A note from them:

We are all so deeply saddened by the loss of Officer Sean Gannon of the Yarmouth Police Department who was killed in the line of duty. At times like this it seems like there is so little to do- but stand together. In the CrossFit community one way we honor those who have died serving our community is through “hero workouts”- it is a small way that we can remember and honor those who have given the biggest sacrifice for the safety of others. We are doing this workout to honor Officer Gannon and will be collecting donations for his family as we continue to pray for him, his family, and the entire YPD community. 

Below is the link to donate on-line:

Warm up:

3 Rounds
7 Scap Pull Ups
:30 Alternating Contralateral Dead bugs
5 Strict Pull Ups
5 Hand Release Push Ups
1:00 Double Unders

Mobility: T-Spine Plate Smash, Bilateral Shoulder Flexion


1 Mile Run
9 Rounds
4 Strict Pull-Ups
12 Push-Ups
18 Air Squats
1 Mile Run


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