WOD: Friday 7/6/18

July 6, 2018

HERO WEEK!

 

Each day this week, we'll be doing a "Hero WOD" in place of our normally scheduled strength and metcon! Scaled options will be available along with an extended warm-up to compliment these intense workouts!

 

Choose one of the following based on the weather! (45m Cap)

 

 

"Zeus" - 3 Rounds

  - 30 x Wallballs (20/14)

  - 30 x SDHP (75/55)

  - 30 x Box Jumps (24/20)

  - 30 x Push Press (75/55)

  - 30 x Cal Row

  - 30 x Push-ups

  - 10 x Back Squats (Bodyweight)

 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

"Abbate" - For Time

   - Run 1 Mile

  - 21 x Clean & Jerks (155/105)

  - Run 800m

  - 21 x Clean & Jerks

  - Run 1 Mile

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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