Thurs. 01/06/22
Happy Birthday Danny!! Wod – For Time 200m Run 20 Power Cleans @ 115/85 200m Run 20 Bench Press @ 95/65 200m Run 20 Overhead Squats @ 75/55 200m Run
R.E.D. Friday – 08/13/21
Memorial Wod – Cannon For Time – 5 Rounds 200m Run 8 Deadlifts @ 95/65 9 Hang Power Cleans @ “ “ 20 Air Squats *5 Burpees After Each Movement, including run. Dedicated to Cannon Hinnant, 5yrs old, of Wilson NC, who was shot and killed on August 9th, 2020 by his neighbor.
R.E.D. Friday – 09/03/21
Hero Wod – The Thirteen Lost Buy In – 13 Burpees 8 Rounds 26 Deadlifts @ 135/95 21 A-KBS @ 24/20 200m Run Dedicated to the 13 military personnel that lost their lives in Kabul, Afghanistan on August 26th, 2021 by a terrorist bombing at the Kabul airport while both military and civilian personnel were…
Wed. 01/05/22
Strength – Build To Heavy Power Cleans – 5 x 3 Wod – 15min. AMRAP 10-20-30-etc… DB Thrusters 10 Burpees Over DB *Add 10 Reps to Thrusters Every Set. Finisher – 3 Rounds 20 Sit Ups 20 Russian Twists 20 Flutter Kicks 20 Heel Touches