WOD - Friday, 8.21.2015

Friday Night Lights is August 28th!  Be here.  Brutal workout followed by food and drinks!

HERO WOD FRIDAY

WARMUP
400m run
1 min of DU or DU attempts
elbow instep rotation - one length
inch work with push up - one length

w/ Barbell
10 good mornings
10 deadlifts
10 deadlifts with light weight

Review and strategize WOD

WOD
8 rounds for time of:
Run 200 meters
11 Burpee Deadlifts (135/95)

*Scale Up Option-Use 2 KBs (70/44#)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Fitness (11AM)
 

WARMUP
200m run, 1 min couch strech on each leg,

2 rounds of: 10x leg swings (in each direction), 10x beat swings, 20 situps

WOD
"Helen"
3 rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups