Friday 110819



Complete for time:

50 strict pull-ups

100 hand-release push-ups

Run 5K

If you've got a vest, wear it!

Compare to November 3rd, 2010

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

We posted yesterday about the 31 Heroes WOD that we'll be hosting on September 3rd. After the WOD we'll be having another nutrition talk. We'll take an hour and change to talk about zone, paleo, timing meals, eating for performance, and a bunch of other stuff. If you've never been to one of our nutrition talks, come and learn how fueling impacts your performance – both in the gym and out. If you have been to a talk before, come out and review some of the important things and share your stories!


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