6/22/13 WOD

For the beginner’s at 8:00AM:

  • Stretch: Couch Stretch, Banded Spiderman Stretch
  • Skills:  Box Jumps
  • Strength: Back Squats, reps and weight TBD by the coach
  • WOD: 3 Rounds for time of
    • 5 pull ups (or ring rows)
    • 10 Box jumps
    • 15 jump ropes (double unders if you’ve got them)

 

For the 10:00WOD “Gallant”

Taylor Gallant
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

 

For time:
  • Run (medicine ball), 20/14 lbs, 1 mile
  • 60 Burpee Pull Ups
  • Run (medicine ball), 20/14 lbs, 800 m
  • 30 Burpee Pull Ups
  • Run (medicine ball), 20/14 lbs, 400 m
  • 15 Burpee Pull Ups

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