Saturday 160716

Marine Staff Sgt Daniel Hansen

Marine Staff Sgt Daniel Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Week-end Hours
Sunday- 9-11 am

 SaturdayThere will be an OLY class.  ONLY at 6a at the Box. HERO WOD will be done at 9a at Middle Inlet Beach!!

9am Beach WOD Saturday will be at the Middle Inlet Beach at Pineview. Bring your goggles for those who can swim well for a little extra spice.Well run multiple WOD heats as needed.
 Food, water fun and friends to follow for the remainder of the day! We hope to see you all there!!!

Dynamic Warm-Up – Mobility
Prepare to Honor..

WOD: “Hansen”

Five Rounds for time of: As a Team
Team Buy in 100m swim or 400m run

30 KB Swings Red/Green Green/ Blue Blue/Yellow
30 Burpee’s 
30 GHD Sit-ups
Team Cash out with a 100m swim or 400m run

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


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

C. See programming on white board.

Leave a Reply