100928

Tuesday

Warm Up: Run/ Row/ Roll Out
2 lengths centipede, pushup at bottom
2 lengths walking samson stretch
2 lengths crab walk
15 pass thrus
15 overhead squats
5 pistols, each leg
15 kips
15 sit ups
15 back extensions or supermans

WOD: "Severin"

50 Strict Pull-ups
100 Push-ups, release hands from the floor at the bottom
Run 5K ( you will have option to run 1 mile)

If you have a 20lb vest or body armor, wear it.

U.S. Army Sergeant Fist Class Severin W. Summers III, 43, of  Bentonia, MS, assigned to the  2nd Battallion, 20th Special Forces Group (airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby and Sarah.


Kyle gets a shoutout!  



Eric has pointed out a sale at The Shoe Mart they appear to have Vibrams and Inov8s.