July 4th hours: 9AM, 10AM, all other WODs cancelled. We will be doing a hero WOD!
July 5th, 6th: Regular hours
WOD 07 04 14
Wear your Red White and Blue today!
A. FS (5@59%,5@68%,ME@77%)
+10 lbs to your true 1RM to calculate percentages.
B. “White”
5 RFT [30]:
3 RC
10 T2B
21 OH Walking lunge steps (45/35)
Run 400m
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.
Post times, loads, and comments.
YAY LUNGES!!!!
Fun day today!! Weather wasn’t too bad for the run, and it was nice and cool in the gym! Couldn’t ask for more spending 30-40 minutes working out 🙂
Sorry that more folks couldn’t come, but it was a fun and hard working group nonetheless. Was nice having my friends Whitney and Christian drop in, too, along with some others! 🙂
A. 10 @ 140. This is big for me. Really happy with how my FS is coming along. There were probably one, maybe two more really ugly and potentially painful reps in there, so I stopped.
B. 37:00. Thanks for letting us finish, Lei. This was one to just for steady and slow chipping.
Respect to Lt. White, and happy birthday to our wonderful home 🙂
your front squat looks great!