Saturday announcement!
A special Hero WOD. A young man who worked out at our gym last October (Scott Meenagh) has both legs lost to an IED. One of his rescuers lost their life shielding him from another IED. This WOD commemorates that’s action.
DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks
65/95 lbs
Scale: weight, pp
At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.
At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 15 jumping jacks 10 squats 5 kB swings Wod- 21-18-15-12-9-6-3 Lunges Sit-ups Pushups
At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of:
