Fri. 8/2/9
R.E.D. Friday 7/2/19 Hero Wod – Runyan 24min AMRAP – 21 Burpees Over Bar 7 Deadlifts @ 1.5 x Bodyweight 10 Pull Ups This Hero WOD is dedicated in memory of Michael Runyan, 1LT, who was killed in action on July 21 2010, when his convoy was hit by an IED while deployed in Iraq, […]
Thurs. 8/1/19
Thurs. 8/1/19 Back Squats – Build To Heavy 3 Wod – For Time 2 Rounds Perimeter Run 50 Dubs (2:1 Singles + 5 Burpees) 40 R-KBS @ 24/20 30 Toes 2 Bar 20 KB Goblet Squats “ “ 10 HSPU (Sub DB Strict Press)
Wed. 7/31/19
Wed. 7/31/19 Warm Up Patriot Run 400m Row Patriot Run Wod – 15min AMRAP 3-5-7-9-11- etc.. Thrusters @ 95/73 Burpee Box Jump Over @ 24/20 200m Row
Tues. 7/30/19
Tues. 7/30/19 10min EMOM – 5 Deadlifts *Increase Load Every Minute. Wod – For Time 4 Rounds Buy In – Patriot Run 80-60-40-20 Dubs (Sub 2:1 Singles) 20 Deadlifts @ 135/103 10 C2B Pull Ups Tri. Run
