Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.
Following up “Tommy V” on Friday, we have a the hero WOD Capoot today. This workout is composed entirely of two movements: running and push-ups. For most of us, the way that we modify this workout will be to reduce volume on push-ups. A good reduction might be to 80-60-40-20 for each set of push-ups, or even 60-45-30-15 for athletes that need even less volume. All our usual options are available for scaling push-ups today. For those athletes that are super limited by their core strength, we can also consider doing dumbbell floor presses or bench presses. All the runs today should be done at a moderate pace, except for the last one. On that last run we can only improve our score, so it makes sense to go as hard as possible, because we have nothing left to pace for.
What’s the biggest meal you’ve ever eaten?
Gym Closed on July 4th