Friday
Warm-up
3 rounds
200m run
10 burpees
15 Air squats
Open Gym
Options
Hero WOD-A
Joshie
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
In honor of U.S. Army Staff Sgt. Joshua Whitaker, 23, of Long Beach, California, who died of wounds sustained in small-arms fire in Afghanistan on May 15, 2007.
He is survived by his mother, Catherine; uncle, Robb; father, Frank Dougherty; aunt, Debra; and cousins, Rachel and Laura.
WOD-B
10 X 200m run every 2:00
WOD-C
30 min EMOM 135/95
5 DL
4 Hang cleans
3 PJ
WOD-D
50-40-30-20-10
Wall balls
calorie row