WOD - Friday, 6.19.2015

Great job deloading and recovering this week!  Now put your gainz to the test this Saturday.  Whether you're lifting or not we'd love everyone to come out!

*** Make sure to check out the Summer apparel line.  All items are in stock in all sizes.  Buy your new gear today!

CROSSFIT ***HERO WOD FRIDAY ***
WARMUP
Row 250m
Run 200m

5 Bull Dogs
10 Bottom Half Burpees
8 Wall Balls as high as possbile


“Moose”
1000 Meter Row

-then-

10 rounds:

7 Bar Facing Burpee’s
3 Thrusters (95/65)

-then-

1200 Meter Run

*Scale up option: Run with weighted vest or 20/14 Med Ball

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

FITNESS (11AM)

WARMUP
10 arm circles forward/ backwards/ across chest, 5 inch worm, couch stretch 1min each leg

8 min AMRAP 25 sit up w/ plate, 15 box jump, 7 burpee

8 min AMRAP 25 KB swings (53/35), 15 wall ball (20/14), 7 burpees