WOD Tue. Jul. 3

July 2nd, 2012
by:

Our hours on the 4th of July will be from 9am-11am only.

—————————————————–

Basics Skillwork: Deadlift

Level 1/2 Strength: Deadift 5-3-1+

Level 1/2 Endurance: Row 500m / Rest 1:00 / Row 500m

WOD

Level 1/2 “DT”
Five rounds of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps
Basics
Five rounds of:
  • 20# Med. Ball Squat cleans, 12 reps
  • Indian sit-up, 9 reps
  • 20# Wall Ball, 6 reps

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 
Timothy is survived by his wife Megan and one-year old son T.J