July 4th happy 4th folks! HERO WOD
Happy Birthday MUUUUUURICA!!!!
Today we celebrate this awesome countries Independence with fireworks, BBQ, sunshine and some good ole training!
Lets dedicate this workout to one of our fallen hero’s.
Hero WOD
“Daniel”
Level 2 (advance)
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps (65lbs women)
800 meter run
95 pound Thruster, 21 reps (65lbs women)
400 meter run
50 Pull-ups
Level 1
scale number of pull ups
scale pull ups with bands
scale pull ups with ring rows
scale load of thrusters
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
2013 07 03