CLASS TIMES TODAY: 8:00am and 10:00am 
NO KIDS OR TEENS CLASS 

“Palmer”
 
For Time:
 
Buy in:
800m Run
 
5 Rounds:
10 Pull-ups
20 Burpees
30 Air Squats  
 
Cash out:
800m Run
 
Wear a vest (20,14)

This Hero WOD is for PC Keith Palmer of the Met Police who was
murdered confronting a terrorist at the Palace of Westminster on the
22nd March 2017. 

On 22 March 2017, Palmer was in New Palace Yard
guarding the Palace of Westminster. At approximately 14:40, he was
approached by Khalid Masood, who was armed with two knives.
Though unarmed, Palmer confronted Masood in an attempt to stop him.
Masood fatally injured Palmer during this encounter. By confronting
Masood, Palmer delayed him long enough for an armed policeman to
arrive and shoot Masood dead. He had worked for the Metropolitan
Police Service (MPS) for 16 years and had joined the MPS's Parliamentary
and Diplomatic Protection Group in April 2016.

This WOD was created by the team at Met Police Crossfit to honour
his bravery and sacrifice, for which he was awarded the George Medal.