Day 4 is in the books and boy was Donny rough, but everyone made it, so great work sticking it out. Just a couple days left and this week will be all done, but the last 2 workouts will be the toughest yet, so get your rest.
There will only be one class tomorrow, at 1130 so if you are working let me know and we will shoe horn you into the first heat.
Also Channel 6 news will be out tomorrow to run a story about the Hero WODs and our week of the hero. This a great exposure for us, so let’s try to get maximum participation and show them Centurion runs deep.
Last but not least, I know I’ve been harping on it, but make sure you are getting enough rest, hydrating and taking care of those hands. Also fresh socks, Motrin and rub some dirt on it. And walk it off.
WARM UP
10 min pizza game
1 5 air squats
2 5 sit ups
3 5 kip swings
4 5 sit ups
Repeat
“Morrison”
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
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