Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Warm Up: 8 Mins
200 M Run or 250 M Row
50′ Walking Samson
50′ Walking Lunge
25′ Inchworm
200 M Run or 250 M Row

Mobility 8 Mins:
1:30 / Side LAX Roll Glutes
4:00 Coach Lead Hip / Leg stretch

Metcon: 24 Min Cap
“Brenton”
5 Rounds for time: 25 Ft sections (North =>South)
100′ Bear Crawl
100′ Standing Broad Jump
*3 Burpees after every 5 Broad Jumps

Olympic Weightlifting Class

Warm Up: 8 Mins
2:00 Hip & Ankle Openers
2 Rounds:
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch
5 OH Squat
Then 3 Min T-Spine Mobility

Strength: 30 Mins
3 Position Snatch x 1 – 60%, 65%, 70%, 75%, 80%, Max
3×5 @ 75%

Snatch Pull
3×4 @ 95%

Snatch From Blocks
3×5 – Technique weight