Gym Workout

Make Up Day for Any Missed Workouts During The Week

Or

Hero WOD Saturday: 

“Badger” 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Health: 

3 Rounds:

20 Front Squats 75/55lbs

20 Jumping Pull Ups or Ring Rows

400 Meter Run

Fitness:

3 Rounds: 

15 Squat Cleans 95/65lbs

20 Pull Ups

800 Meter Run

Performance: 

3 Rounds: 

30 Squat Cleans 95/65lbs

30 Pull Ups

800 Meter Run