Tuesday, November 11, 2014

 Remember our hours today are 8:30 a.m.--1 p.m.  

Please take the time today and thank a Veteran for their past or current service to our country.  They have some "big" boots to fill and they do it better than anyone in the world. 

With Honor And Respect We Thank You!!!!


Arm/Leg Swings
Run 250m
2 rounds of:
10 Kipping Glides
10 Push-ups
10 Wall Squats
Then: 5 Strict Pull-ups or 5 Negatives

WOD
Conditioning
“Loredo”
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunge Steps (12/12)
400m Run
Scale rounds and reps as needed

PMOD (15:00 CAP)
OHS Practice
Do sets of 3 reps with a :03 pause at the bottom
The weight on the bar is secondary. Form first!!!

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