Monday 7/4/16

Landon is ready for today’s WOD, are you?!

Happy 4th of July — remember, 9AM ONLY WOD today! 

Did you miss our July Newsletter in your e-mail inbox? Please note that we are requesting positive RSVPs to the Aug. 28th Nationals game by tomorrow, Tuesday July 5th — see the newsletter for more info!

Conditioning Hero WOD

Many scaling options are available for this WOD (including partnering up) so don’t be intimidated, everyone is welcome!

**Those doing this solo should aim to complete this WOD in under 40 minutes–scale loads as appropriate**

“Lumberjack 20”

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others. To learn more about Lumberjack 20 click here

20 Deadlifts (275/185)
Run 400m
20 Kettlebell swings (70/53)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 Dumbbell Squat Cleans (45/30)
Run 400m

Categories: WOD

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