7.1.16

JULY IS HERE!! WOW! We will be open for TWO classes on July 4th at 8:30 and 9:30 am. We will be closing at 10:30am. See you there for a great hero WOD of course!

Individual warm up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm up
5 lunge to hamstring stretch
5 inchworm walk outs
10 PVC good mornings
:30 couch stretch
5 downward dog to cobra transitions
10 groiners

BENCHMARK FRIDAY

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
"White"
5 Rounds for time of:
3 Rope climbs, 15 feet
10 Toes to bar
21 Overhead walking lunges 45/25
400m run