WOD – November 14, 2014

Congratulations to Adrian who got his first muscle up in Wednesday’s gymnastics class!  He has been working on it relentlessly and never misses Derricks class!  Great work Adrian!

One more Hero workout to finish out the week strong!

Work Out of the DayWeaverFour rounds for time of:10 L-pull-ups15 Push-ups15 Chest to bar Pull-ups15 Push-ups20 Pull-ups15 Push-upsPost time to beyond the whiteboard.U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.


BasicsFor time:800m runthen,25-20-15-10-5 wallballs, 20/14lbs5-10-15-20-25 burpees400m runPost time to beyond the whiteboard.


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