Saturday, September 7, 2013

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TODAY’S SCHEDULE:

8AM-Olympic Lifting with Coach Andrew

9AM- HERO WOD

gallant

“Gallant”
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
For time:
1 mile run w/ medball (20/14)
60 burpee pull-ups
800m run w/ medball (20/14)
30 burpee pull-ups
400m run w/ medball (20/14)
15 burpee pull-ups
** Partner style: both members run carrying a single ball, only one person may perform burpee pull-ups at a time **

10AM- WEEKEND WARRIORS WITH COACH WILSON

Partner wod
For time:
100m shuffle, medball toss (14/10)
35 pull-ups
100m shuffle, medball toss (14/10)
35 flutter kicks (4 count)
100m shuffle, medball toss (14/10)
35 jumping lunges
100m shuffle, medball toss (14/10)
35 hand release push-ups
100m shuffle, medball toss (14/10)
35 mountain climbers (2 count)
** Partners toss medball back and forth doing a 100m shuffle.  Only one person working at a time for the remaining exercises **

11AM- WOMEN’S ONLY CLASS with Coach Sarah

Three rounds for time of:
Row 500 meters
12 Deadlifts
21 Box jump

L3- Body Weight, 20″
L2- 105, 20″
L1- 85 (Choose weight), Box Step ups

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