WOD – Sun, Jun 14
📢 Saturday Schedule Update
The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
Warm Up (Checkmark)
400 M Run
Walking Lunges
High Knees
Cossack Squat
Butt Kickers
10 PVC Pass Through
Karaoke
500 M Row
“Jerry” (Time)
For Time:
1 Mile Run
2K Row
1 Mile Run
Today we honor Sgt. Maj. Jerry Dwayne Patton, 40 who died on Oct 15 2008 during a High Altitude High Opening training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
This workout will challenge your cardio respiratory endurance and stamina. The first run is a trap – don’t go out too hot! Push on the row, but only as much as you can (Finishing 10 seconds faster on the row isn’t worth it if it causes you to walk the first 100-200 M of the next run. The second run is all about emptying the tank.