Wednesday 110831

Mobility: Groin band stretch, Wall lax ball

WOD

Whittman

Complete 7 rounds for time of:

15 Kettlebell swings, 55#/35#

15 Power cleans, 95#/65#

15 Box jumps, 24"/18"

 
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Don't forget that on Saturday we'll be doing the 31 Heroes WOD. The workout will be:

Complete as many REPS as possible in 31 minutes of:

8 Thrusters, 155/105

6 Rope Climbs, 15 ft. ascent

11 Box Jumps, 30"/24"

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Bes sure to register here if you plan on throwing down. $31 for a tee shirt and to support the families of these heroes!

After the WOD is over, we'll be having our nutrition talk. We'll cover topics like food quality, timing meals, fueling for performance, cooking tips, and a bunch more useful information. Bring a chair to sit on, something to write with, and your questions! See you there!