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.
Thank you Ginger for pushing me to do the 5K! Click the link above to check it out :) Comments are closed.
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