Friday, 8/28/2015

I have had requests for some special workouts to be put up of today.  Rather than try to pick one, I and going to post all of them and we will have a choice between 3 workouts.

Warm up:  Choice

Strength: In wods

WOD:  Choose one.

#1:  Birthday wod for JULEE RUSSELL.  She is 36 today!
       For time:
       -Buy in 36 Burpees
       -8 Body Weight Back Squats
       -28 Ball Slams
       -36 Double Unders
       -28 Ball Slams
       -8 Body Weight Back Squats
       -Cash out 3.6 miles on assault bike

#2:  Hero WOD "MOOSE"  This wod was made up by TAZ for his former commander who died flying the F-15 a year ago.
       "MOOSE"
        AMRAP 15 minutes
        -6 Snatch 135#/95#
        -7 Cluster 135#/95#
        -44 Double Unders
        -40 Burpees
        -14 T2B
        -15 Pull ups

#3:  Death By FRONT SQUATS:
       Start with 1 front squat the 1st minute, then do 2 the second minute followed by 3 the third minute and so on until failure.
       Weight must be cleaned from the floor!  No racks!
        Rx Weight:              165# / 95#
        Advanced Weight:   135# / 75#
        Moderate Weight:     95# / 55#


Post WOD Choice and Time if you chose #1, reps completed for #2 and Rounds completed and weight for #3!
Don't forget a happy birthday to Julee!