WOD Fri. Jun. 29

June 28th, 2012
by:

No skillwork,┬ástrength or endurance work today. This WOD is a long one. We will go through the warm-up relatively quickly, so be on time. If you’re someone that needs longer to warm-up, then get in a little early and start warming-up on your own.

Hero WOD
“Strange

Level 2
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Level 1
Six rounds for time of:
600 meter Run
45# Weighted pull-up, 11 reps
11 Walking lunge steps with 95# barbell on back
45# Dumbbell thrusters

Basics
Five rounds for time of:
600 meter Run
11 Pull-ups
11 Lunges
11 Burpees

Drop dead time for this WOD is 60 minutes – for those doing Level 2 w/ 8 rounds this will be a challenge to do in under 60 minutes! Our warm-up will be fast today!

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.