Mark your calendars.  Our next big event will be on 20Sept, as we will run “22”, a WOD dedicated to ending Veteran Suicide.  Approximately 22 Veterans a day die by suicide. This WOD is dedicated to helping provide veterans the assistance needed to deal with issues and prevent these suicides from happening. Please plan on coming out from 0600-0900 on 20Sept. More info on the WOD itself to come.

WOD:

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Clean and Jerks (115/80)

20 Pull Ups

10 Burpee Over Bar

20 Pull Ups

30 Clean and Jerks (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

Nice “Up & Down the Mountain” Chipper today!  Best advice I can say is try to get as close to unbroken on any given movement today, or break up before you hit failure.  Try as best to keep recovery time in your transition from one movement to the next. 

Scaling Options:

Row-> Equal cals on Assault Bike

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> As needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Demo of Buddha Pull Ups

Cool Down:

Tabata Roll Out, whole body:

20 sec foam roll, 10 sec rest.  Spend 20 second on each body part.