WOD

Sunday 04/16/17

Gym closed

Saturday 04/15/17

Team Wod @ 9am

Friday 04/14/17

Shoulder Press
1-1-1-1-1-1-1

-then-
“TNT”
4 rounds for time of:
15 box jumps 36/30
Run 400 meters

Thursday 04/13/17

“Moscow Mule”
3 Rounds, Each for time
200ft Sled Pull 135/90
15 Russian KB Swings 2/1.5
200ft Sled Pull 135/90
10 burpees
*Rest as needed between rounds

Wednesday 04/12/17

“Fran”
21-15-9
Thruster 95/65
Pull up

Tuesday 04/11/17

“Funning”
3 rounds for time of:
Run 800 meters
Rest 2 minutes

Monday 04/10/17

Back Squat
1-1-1-1-1-1-1

Sunday 04/09/17

Open Gym 2 – 5

Running Club 2

Saturday 04/08/17

Team Wod @ 9am

Friday 04/07/17

HERO-Ben-Tiffner

“Tiff”
In 25 mins do:
Run, 1.5 mi
then in the remaining time, AMRAP of:
11 Chest-to-bar Pull-ups
7 Hang Squat Cleans 155/105
7 Push Press 155/105

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

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