WOD - Tuesday, 8.4.2015

**** You may have noticed the lost and found buckets out front.  They are overflowing.  Please claim everything that may be yours.  Maybe claim things that aren't even yours.  Either way, they are gone at the end of the week!  Any new furs in there Marco?

**** Hometown heroes **** Many  of you have friends or family who were lost too soon providing public service, be it military, police, fire, or other. We want to know about those people and we want to honor them with a workout in their name. Please send an email to Anita@ActiveLifeAthletics.com including the following:

1. Name of Person to be honored 
2. Branch of Service
3. How that person gave their life
4. 100 Words or less about the person
5. Whether they would prefer an endurance workout or a strength workout
6. A photo (if you have one)

Once we have received all of your entries, we will begin writing workouts to go with them and we will choose which person we honor on each Friday based on which workout best fits the programming for the rest of the week (Remember we only have 52 Fridays and a few holidays a year, so we will do our best to get as many in the programming as we can). 

All submissions must be in by 8/16

CROSSFIT
WARMUP

Run 200m
Row 200m

10 Russian Swings
5 Squat Thoracic Rotations (each side)
Duck Walk one length
10 Beat Swings

Review workout movements and scaling options

IWT

Part 1: 5 rounds with 90 seconds rest

15 Russian KB Swings+200m Run

-rest 5 minutes-

Part 2: 2 rounds with 2 minutes rest

5 KB Squat Snatch Each Arm (70/53)
3 minute Row for Meters

-rest 5 minutes-

Part 3: 60 Pull Ups for time
(no sets bigger than 10 reps)


FITNESS

WARMUP
250m row, 10 toe touches,10 kossacks, 10 air circles (forward/back/across the chest), 10 boot straps3 rounds of 10 beat swings, 10 push ups, 10 mountain climbers

20 min EMOM a) 10/12 cal row b)15 KB swings (53/35) c) 200 m sprint D) rest