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