Thursday 150723

Friday July 24thWe will not hold any afternoon classes due to the Holiday. All classes in the morning are as scheduled. 

31 HERO WOD will be done this upcoming Saturday July 25th at 7a and 9a! We hope to see you all there to honor these 31 Americans killed in action on August 6, 2011. 

Dynamic Warm-Up-Mobility
Prepare to Honor….

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD: “Jack” – Partner Style 20 Min AMRAP
10 Push Press 115/75, 95/55, 75/35
10 Swings red/green, green/blue, blue/yellow
10 Box Jumps 24/20, 20/16, 16/12
*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

Competitors or athletes wanting to improve your Fitness level:
20 minutes of mobility, Then rest and recover.  

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