Strongman class with coach Esek tonight at 6:30pm!

Body Armor- 4RNFT

10 Kneeling DB Press ea side
:20 Plank
15 Banded Good Mornings
15 Supermans

WOD- For Time

10-9-8-7-6-5-4-3-2-1 HSPU
20-18-16-14-12-10-8-6-4-2 KB Swings
30-27-24-21-18-15-12-9-6-3 Cal Row

I know we don’t normally post weekend wods but tomorrow (Saturday) is a Hero WOD

“31 Heroes” Background: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
While Partner B performs:
400 meter Sandbag Run
Partners switch after each Run.