031316

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.  He is survived by his wife, Katy; and two children, Abigail and Quinton.

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. 

He is survived by his wife, Katy; and two children, Abigail and Quinton.

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman Stretch
  • Calf Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pet Stretch on rig
  • Banded Shoulder Stretch
  • Pull-Ups x 10
  • Rvs. Push Ups x 10
  • Ring Dips x 10
  • Sit-Ups x 25

WOD:

"Big Sexy"

5 rounds for time of:

  • 6 deadlifts (315/205)
  • 6 burpees
  • 5 cleans (225/150)
  • 5 chest-to-bar pull-ups
  • 4 thrusters (155/105)
  • 4 muscle-ups

"Body Weight Big Sexy"

5 Rounds for time of:

  • 6 Air Squats
  • 6 Burpees
  • 5 Ring Rows
  • 5 Jumping Pull-Ups
  • 4 Air Squats
  • 4 Push-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com