Workout of the Day

 

14 Jul

WORKOUT OF THE DAY

WOD

HERO WOD DG

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

10min

AMRAP

8 Toes 2 Bar

8 DB Thrusters 35/25

12 DB Walking Lunges

Unilateral Work

5 Rounds

Every 3 Min

10 Step Ups 5L/5R

10 Cossac Squats 5L/5R (AKA Side Lunge)

30 Second Single Leg Wall Sit 15R/15L

Use 1 KB

Primer

2 Rounds

10 Sit Ups

10 Walking Lunges

10 Front Squats

Use 1 KB

8th ANNUAL SUMMER BASH

July 18th 9-1 Judges and Spectators Wanted

Party 5 PM

Previous article

Monday July 13th

Next article

Wednesday July 15th