Aumakua Fitness – Only Female Class
Shinners ( Hero WOD ) (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Score is the total number of rounds and repetitions completed before the 25-minute clock stops.
Scaling
Intermediate
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (53/35 lb)
Beginner
AMRAP (with a Partner) in 25 minutes
30 Squat Thrusts
1,000 meter Row
30 Russian Kettlebell Swings (35/25 lb)
Background: This hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019.
At the time of his death, Officer Shinners had served with the Provo Police Department for three years and was posthumously promoted to the rank of Master Police Officer. He is survived by his wife and young son.
