WOD – July 4, 2017

Happy Independence Day!  Come celebrate with us by starting your day off with a hero workout, honoring those that have fought for our freedom!  The only workout times today are 8am, 930am, and noon!  

Work Out of the Day



For time:  (today’s workout can be done in teams of 2)
400m run
15 clean and jerks, 155/105lb
400m run
30 toes to bar
400m run
45 wallballs, 20/14lb
400m run
45 kb swings, 53/35lb
400m run
30 ring dips
400m run
15 weighted lunges, 155/105lb
400m run

Post time to beyond the whiteboard.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.


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