DON’T FORGET! Today’s event kicks off at 0600 and goes until 0900
We are sorry to see you go sir, but we know even greater things await. See you down the road. In your honor…
WOD:
“Thunderbolt”
With a partner or Team of 4 complete:
56 Power Cleans (135/95)
800M Row
56 Wall Balls (20/14)
800 M Row
56 Pull Ups
800 M Row
56 Box Jumps (24/20)
800 M Row
56 Kettlebell Swings (53/35)
800 M Row
56 Hand Release Push Ups
800 M Row
56 Dumbell Snatch (50/35)
800 M Row
56 Burpees
Only one partner working out at one time. Reps and row broke up however you need.
As Coach Sherri has been promoting, this is our going-away tribute to a man who has done SOOOOOOO much for this program, BG Leonard. Come out and do this for him. It can be done as a team of 2 or 4 (if all they have are 3 folks, we can go with that as well). Athletes can break up reps how ever they want. Row can be broken up however you want as well. Only one person working at a time. Best strategy, break the reps into chunks of 7, and keep switching every 7. Same with the row In a team of 4, switch every 200M, so it goes fast. If in a team of 2, switch every 200 or 400.
Scaling Options:
Bar weight -> as needed
Med ball -> as needed
Pull Ups -> Buddha Pull Ups
Box height -> as needed
KB weight -> as needed
Hand Rel -> Push Ups off bench
DB weight -> as needed
