WOD – Sat, Jul 15
Warm Up
SPC Vanessa Guillén (AMRAP – Rounds and Reps)
20 MINUTE AMRAP
400 METER RUN
22 BURPEES TO PLATE (45/25)
9 LUNGES (EACH LEG)
30 GROUND TO OVERHEAD WITH PLATE (45/25)
99 AIR SQUATS
400 METER RUN
22 BURPEES TO PLATE (45/25)
9 LUNGES (EACH LEG)
30 GROUND TO OVERHEAD WITH PLATE (45/25)
99 AIR SQUATS
*WITH A VEST IF YOU HAVE ONE (20/14)
Vanessa Guillén, a U.S. Army soldier, was reported missing on April 23, 2020 from Fort Hood, Texas where she was stationed with the 3rd Cavalry Regiment. Guillén’s disappearance began to obtain national attention in June. Vanessa Guillén was 20 years old, from Houston, Texas.
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Coaches Choice