Friday 150731

Our HERO WOD month is coming to an end, we will do one more HERO WOD on Saturday!! We would love to hear your feedback on the HERO Month. Thanks to those of you who have already shared feedback with us. You can post to comments or send an email to 

Dynamic Warm-Up-Mobility
Prepare to honor..

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sisterin-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

WOD: “Hall”
5 rounds for time of:
3 Cleans (225/185, 185/135, 135/95)
200-meter sprint
20 kettle-bell snatches, 10 each arm (green/blue, blue/yellow, yellow/orange)

Complete with a partner, each partner completes 5 rounds.

Cool Down

One thought on “Friday 150731

  1. Guys – I have really liked the hero WODS- they are generally pretty challenging and make me push myself. I like that- would love to keep doing them on regular basis.

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