Workout of the Day (WOD)

Tuesday 5/30/17

Coach Geoff briefing the class before the 10am WOD "Rankel".  Coach Geoff was in the same unit as Sergeant John Rankel that was deployed in Afghanistan, Coach Geoff wasn't there the same time as Sergeant Rankel but he had very intimate and personal details he shared with the class on how Sergeant Rankel was awarded the Bronze Star with Valor and died in action. 

The only right thing to do when finishing the month of May, is to do Fight Gone Bad, so be ready for it on Wednesday :-)

Strength:
Straight Leg Deadlift
3 Sets of 15 Reps (Stay light if this is your first time doing this, always...quality is key)

WOD:
20 Minute AMRAP
400m Run
20 KB Clean & Jerk (55/35, 10 Left Arm then do 10 Right Arm)
25 Sit-Ups

This video is hilarious and warms my heart, definitely have to watch it to the end.

Today's Workout



Tomorrow's Workout