Friday 160708

Beach WOD and Summer BBQ at Pineview – July 16th. There is a sign up sheet on the Community Board, please put your name down and the number of people your bringing with you so we can plan for food. Also, if you have paddle boards, boat, watercraft, shade, chairs, etc… and are willing to share put it down on the sign up sheet. We will be providing the meat if everyone can bring a side dish to share that would be GREAT!!!! We had a great time last year and we expect to have an even better time this year!!!

T-Shirts are IN!! If you preordered one, yours will be set aside for you to pick up, I will be charging accounts for them by the end of the day :-)  If you did not order one and you want one, we did order a few extras….Get them while they last!!

HERO MonthAs an FYI, we will not be doing a HERO WOD on Thursday’s, this is a lighter WOD/Mobility day. HERO WOD’s will be done on M, T, W, F, S.  

Saturday Schedule – 
6a – Oly Lifting
7a – WOD
8a – Trail Run
9a – WOD

Sunday Schedule – 9a WOD

“DEL”- U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the
2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry
Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar
province, Afghanistan, from wounds suffered when enemy forces attacked his
unit with small arms fire.
He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo,
his brother Carlos Andres and sister Anna.

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Del”

25 Burpees
400 meter Run with Medball 20/14, 14/10, 10/8
25 weighted pullups 20/15, 15/10, 10/5
400 MB Run
25 HSPU
MB Run
25 CTB Pull-ups, not weighted
MB Run
25 Burpees

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  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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