190911 - September 11th Memorial WOD and 5k Burden Walk

No evening classes tonight!
If you’d like to join us for our annual 5k Memorial Burden Walk, meet at the C.B. Potts Brewery and Taproom (1831 E. Mulberry) around 5pm! We will organize the weights/objects/sleds/packs/vests then leave for the walk around 5:30pm! If you can’t be there until 5:25pm…please still come join us!

burden walk.jpg

? of the DAY - Where were you on 9/11?

WARM UP - 100m Run
3 Strict Pull Ups/Ring Rows
3 Push Ups
200m Run
6 Strict Pull Ups/Ring Rows
6 Push Ups
400m Run
12 Pull Ups (how you will do them in the workout!)
12 Push Ups

MOBILIZE -
Box Pigeon Stretch (Until everyone is done)
Pole Delt Ball Roll
Roll Out Feet

COACH PREP -
Set up each of the spots

WOD -
AMRAP 20:
800m run
then in the remaining time…
9 Push-Ups
11 Pull-Ups
20 Box Step Ups
1 minute of silence