WOD

Workout of the Day and Specialty Class Programming

saturday, july 4, 2015

America!! 

teams of 3, complete as many Hero WODs  

as possible in 30 minutes. 2 people working at  

a time, once you start a Hero, you must finish it

 

here are a few of the many Heros we will be honoring: 

War Frank ( 1 round ) 

DT

McGhee ( 5 rounds ) 

Nate ( 5 rounds ) 

Abbate

White

JT

Falkel ( 5 rounds ) 

Barraza ( 5 rounds ) 

Small ( 1 round ) 

Jerry

Coe ( 5 rounds ) 

Roy

Johnson ( 5 rounds )  

Paul

Jack ( 5 rounds )  

 

POWER HOUR

10 rounds

10 walking lunges

50m sled push

then,  

3x15 pull ups

 

ENDURANCE

 

3 rounds of:

1 mile run

rest 2 minutes