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HERO WOD FRIDAY SINCE 2010!

“Greg Alia”
4 Rounds:
23 Russian KBS 53/35

23 Box Jumps 24/20

23 AbMat Sit Ups
23 DB Snatch 35/25
23 KB Goblet Squat 53/35

23 Double Unders
23 Med Ball Cleans 20/14

Buy Out: 3:06 High Plank

THEN

Mobility Cash Out:

2:00 Couch Stretch Each Leg.

On September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect. His death “had a huge impact on the LE community and the small town of Forest Acres, SC.” He is survived by his wife, Kassy Alia and his son, Sal Alia. 4 rounds for the years of marriage for Greg and Kassy.

This workout, Created by Cottontown CrossFit (formerly Forest Drive CrossFit) in Forest Acres, SC, USA. It features 7 movements for the years of Greg’s time as a police officer. 161 reps per round for Alia’s call sign. 186 seconds for Alia’s vehicle number.

His wife Kassy “started an organization in honor of Greg. It’s designed to promote positive police community relationships.” Donate at heroesinblue.net. The Heroes in Blue organization named December 14th ” Officer Gregory Alia Day” for Richland County, SC and the City of Forest Acres.