For time:
2 rounds
deadlift, 15 reps, 225/155#
Box Jump, 24/18″
Rest, 1 minute
2 rounds
Wall Ball, 15 reps, 20/15#
Toes-to-bar, 15 reps
Rest, 1 minute
2 rounds
Run, 200 meters
GHD Sit-up, 15 reps
Rest, 1 minute
“You miss 100 percent of the shots you never take.”
- Wayne Gretzky
Open WOD:
Make-up WOD
Mobility
Endurance
“Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be.”
-Elaine MacDonald
AMRAP x 15 minutes:
Burpee, 10 reps
Rest, exact time for the 10 reps above
“The task of the excellent teacher is to stimulate ‘apparently ordinary’ people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people.”
-K. Patricia Cross
For time:
Row/run, 1000 meters
Wall Ball, 75 reps, 20/15#
Row/run, 1000 meters
Pull-up, 30 reps
“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.’”
- Dan Rather
WOD for Warriors
“21 Guns”
For time;
Partner #1:
Pull-ups, 21 reps
Burpee Box Jumps, 21 reps, 20/18″
Fireman’s Carry Back Squats, 21 reps
Burpee Box Jumps. 21 reps
Pull-ups, 21 reps
Partner #2: executes
Partner #1 again,
Partner #2 again
Rest day
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
- Muhammad Ali
Gym closed in honor of Memorial weekend.
We walked among the crosses
Where our fallen soldiers lay.
And listened to the bugle
As taps began to play.
The Chaplin led a prayer
We stood with heads bowed low.
And I thought of fallen comrades
I had known so long ago.
They came from every city
Across this fertile land.
That we might live in freedom.
They lie here ‘neath the sand.
I felt a little guilty
My sacrifice was small.
I only lost a little time
But these men lost their all.
Now the services are over
For this Memorial Day.
To the names upon these crosses
I just want to say,
Thanks for what you’ve given
No one could ask for more.
May you rest with God in heaven
From now through evermore.
