WOD, July 2, 2013

4th of July Schedulde

July 4th: The Metcon and WOD will be the same come to whatever class you like.

9am

10am

11am

12pm

July 5th:

Closed all day

July 6th:

Normal business hours

Workout of the Day

“GALLANT”

Taylor Gallant
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph. 

For time:

  • Run 1 mile with a 20 pound medicine ball
  • 60 Burpee pull-ups
  • Run 800 meters with a 20 pound medicine ball
  • 30 Burpee pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 15 Burpee pull-ups

.

Metcon

run 800

Then,

21-18-15-12-9-6-3

Slamball 30/20

Bj 24/20

Pushup

 

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