Wednesday 150812



U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

Dynamic Warm-Up-Mobility
Prepare for honor..

WOD: Servais
For time of:
Run 1.5 miles
Then 8 Rounds of:
19 Pullups
19 Push ups
19 Burpee’s
Then 400m Heavy Sandbag carry
1- mile farmers carry with #45lb DB’s
*Scale all distances,weights & movements as needed.
Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOM for 10 Minutes
: 2x Bear BB Complex @ 70% 1 RM C & J
Even: 40 “UB” Double Unders 

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