Friday 160701

SFC Daniel Crabtree 18B 2nd BN 19th Special Forces Group

SFC Daniel Crabtree 18B 2nd BN 19th Special Forces Group

T-Shirt UPDATE :-(  ….I am sorry to inform all of you who ordered t-shirts that they will not be in on Saturday as we had communicated. Due to a back-order issue and the holiday, they won’t arrive until Tuesday. The word is that we should have them no later than Thursday. Sorry for the inconvenience.

Sunday Open Gym 9am starting this upcoming Sunday!!

The Start of ‘HERO MONTH!  If you remember, we did this last year and it was a big success.  We have had many people ask if we were planning on doing it again….we are!!!!! Every WOD will be a HERO WOD for the month of July. We will have a tracking board and everyone that does a MINIMUM of 18 HERO WOD’s will get a SUPER COOL PROVEN PRIZE at the end of the month!! More detail will be coming out soon!! The WOD’s have been safely programmed as to not wreck us so we can continue to train all month….It won’t be easy but it will be FUN!!!

JULY 1st DAY 1 of HERO Month: With heavy hearts we dedicate this workout to Army SGT First Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Read more at http://www.socnet.com/archive/index.php/t-60650.html 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Daniel”
For time:
50 Pull-ups
400 meter run
21 Thruster  95/63,  85/55,  75/45
800 meter run
21 Thruster 95/63,  85/55,  75/45
400 meter run
50 Pull-ups

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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