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“ROSA” Hero WOD

JUNE 25, 2020:
“Captain Rosa Day”

On the 2nd Anniversary of his LODD (Line of Duty Death), we will pay tribute to our Brother, Long Beach Fire Captain Dave Rosa, with a Hero workout in his honor.

This will be the Inaugural “ROSA” workout down at Horney Corner in Long Beach, CA, and will continue annually.

This will be an organized event, but not be a formally hosted event. You can participate wherever you are. If you come to Long Beach on the 25th, you’ll find groups of friends, family, coworkers, and supporters, meeting together to honor a Man who was very loved and made the ultimate sacrifice.

Posting this workout would be great using #CaptainRosaDay, and we hope everyone participating spreads word of the day!

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THE WORKOUT

“ROSA” 
For Time:
17 Rounds:
6 Burpees
25m Swim*
18 Walking Lunges (L+R=2)

*The non-swimming version of this workout will be a 25ft bear crawl forward, and 25ft bear crawl backward. (50ft total)

**A more scale version of the bear crawl will be a 100m Run

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WORKOUT MEANING

The 17 Rounds commemorates the 17 years that Dave spent serving the City of Long Beach.

The 6-25-18 commemorates that day Dave was killed, on June 25th, 2018.

Dave loved to swim, so any workout we put together has to involve getting in the water. Speedo and Cap are optional! πŸ˜‰

For those of us who knew Dave at work, he had a love of donuts! So to complete the workout, you will need to eat a donut!

Purchase an event shirt, challenge coin, or sticker HERE

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