In honor of the September 11th attacks on our nation and all those who have sacrificed facing our nation's enemies, we will do the WOD that helps raise money for our wounded brothers.
The stations are:
The event is in the 3 round format.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower, where each calorie is one point.
This is one of two more practices before the big event on 26 Sep. get out there and raise that money. You have to have raised at least $1.00 to participate on the 26th and you have to raise $150 to get the t-shirt. This is a cause close to home for everyone at the box. Any of the service members could have required what the Wounded Warrior Project provides so please keep pushing the fund raising!
Show up ready to go as we will run two iterations. We will review all movements prior to the WOD.
2 comments:
don bring your thumb drive, I will bring my laptop and transfer the pictures
OK. I also put the pics from Coach's visit on it so you have copies.
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