Today on September 11th, 14 years after our nation was changed forever we will be remembering those lost by participating in two Hero WOD’s. These WOD’s are just a short amount of time in our day that we can honor those who were first to respond and to those families who had to deal with the tragic loss of losing a loved one.
GROUP CLASS WORKOUT
Warm Up:
3 min machine, 3 lap run
2 Rounds 15 KBS Russian, 12 pushups, 9 jump squats
Finish with 20 PVC PT, 20 PVC GM, 20 scorpions
No Strength! Hero WODs
Welded
“McGhee”
30 Min AMRAP
5 Deadlifts 275/185lbs
13 Push-ups
9 Box Jumps 24/20
Welded Lean
“Morrison”
50-40-30-20-10
Wall balls 20/14
Box Jumps 24/20
Kettlebell swings 53/35
Mobility Of The Day: Barbell Quad Smash (pg. 326)
Improves: Hip Function/Knee and Low Back Pain
OPEN GYM
8am to 9am
COMPETITORS CLASS
5:30 to 7PM with Coach Jacob