Workout of the Day (WOD)

Wednesday 7/4/12

Happy 4th of July!!!!!!

Welcome back Hammer!  Hammer just finished Army Infantry School and will be in all this week on leave before heading off to Army Rangers School. 

Uh oh, uh oh, uh oh here comes the hammer.  He can actually do these moves:  Link  you just have to feed him some bacon flavored vodka first

9 & 10am classes only today.

It's time for a strong team WOD:

This WOD should be completed in teams of 4 where everyone starts on one exercise. Team members may not move to the next exercise until everyone on the team has completed the correct number of reps.

 30 – 20 – 10 of:

  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (24″/20″)
  • Burpeess
  • Wall Balls (20/14)

* As a team after each round, run 400m together

There were upsets, shockers and family traditions kept alive at the U.S. Wrestling Olympic Trials

Don't forget about the ladies.  They are kicking A$$ and taking names.