Monday WOD 11/19/18

“Fast and Steady!”

100 DU’s

80 lunges

60 cal row

40 kbs (70/53)

20 pull-ups

Rest 5 min

100 DU’s

80 Sit Ups

60 Mountain Climbers

40 Cal Bike

20 Burpees

*total time will include 2 rounds and your 5 min rest

Advertisements

Veterans Day WOD 11/12/18

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24″/20″; Scaled – 24″/20″ Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.