WOD

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6
Jun

Friday 6.7.2024

Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

“Unforseeable”
3 Rounds:

400 Meter Run
15 Chest to Wall Handstand Push-ups

Recipe of the Week:
Here is a fun prep for the weekend!

5
Jun

Thursday 6.6.2024

Tommy & Joe

“Step Brothers”
22 Minute AMRAP:
teams of 2
1000/800 Meter Row
100 Sit-ups
1000/800 Meter Row
50 Goblet Squats (70/53)

Meme of the Week:

4
Jun

Wednesday 6.5.2024

Deaven

“Five Guys”
20 Minute AMRAP:

5 Ring Muscle-ups
10 Power Cleans (135/95)
15 Burpees
20 Box Jumps (24/20)

Terry
3
Jun

Tuesday 6.4.2024

Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

Tommy
2
Jun

Monday 6.3.2024

Ashleigh

“Skyward”
10 Rounds:

30 Double Unders
15/12 Calorie Row
1 Snatch (heavy)

Quote of the Week:
“Nothing will work unless you do.”
Maya Angelou

Vince, Shelby D & Katie
30
May

Friday 5.31.2024

“Sisson”
20 Minute AMRAP:

1 Rope Climb
5 Burpees
200 Meter Run
Wear a weight vest (20/14 lb)

Box Brief:
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

29
May

Thursday 5.30.2024

“DT”
5 Rounds:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)

Box Brief:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DT