Wednesday 10/17/18 (Grand Opening at 4pm!)

thank you military.jpg

Thank you to all who have served this great country, past and present, no thank you is big enough to show our gratitude for your constant sacrifice to protect our freedom. Tomorrow’s WOD is for you:

Warm-up:

Dynamic Warm-up (10yds each):
Walking Lunge w/ OH Reach
Scoops
Quad Pull-Toe Touch
Toy Soldier
Walking Figure-4/Cradle
Side Lunge (Both Sides then turn)
High Knees
Butt Kicks
15 second Wall Sprint

Workout:
WOD:
3 Rounds For Time:
800m Run
7 Deadlift (271/185) (185/135)
10 Burpee Pull Ups
14 Single Arm KB Thruster (55/35) (7/arm)
20 Box Jumps (24/20)

40 Minute Time Cap
Time goal: Sub 30 minutes

Recovery work(foam roll, stretch, etc.)