WOD - Friday, 10.9.2015

Barbells for Boobs is next weekend!  Get yourself signed up on the heat sheets and help support an awesome cause.  Barbells for Boobs spends their money on detection services -- giving mammograms to anyone that needs one but might not be able to afford it.  Because of Barbells for Boobs, 172 cases of cancer were detected and over 26,000 procedures have been provided at no charge.  And think, all you have to do is pick up a barbell to help out.


Long Beach voter registration will be in the gym all day tomorrow.  Get yourself signed up if you aren't already.

HERO WOD FRIDAY
WARMUP

Run 200m
5 Elbow to Instep + Rotation
15 second Hanging Tuck Hold/L-Hang
8 Wall Balls as high as possible

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45/25 pound plate
3 Rope Climbs
12 Thrusters (135/95)

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

FITNESS (11AM)
WARMUP
10 push up to a T 3 sec hold (5 on each side), 30 sec plank hold, 12 hollow rocks, 12 beat swings, 10 boot straps, 1 min bottom of the squat.

3 rounds of: 1) 10 GHD situp, 2) weighted walking lunge 2 lengths, 3) 400m row

WOD
21-18-15-12-9-6-3
wall ball (20/14), burpee