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Capoot

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Workout

Monday, September 6th

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Metcon

Capoot (Time)

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.

To learn more about Capoot click here

Want to see some of these movements in action? Check out our .