NEWS

  • TODAY: 5:30,6:30,8:30,9:30a, NO TEENS, 5:30p
  • TOMORROW: ONE CLASS at 8:30a. BEER MILE at 9:30a

WOD

“Hall”

METCON

5 Rounds
3 Cleans
250/200 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 225/155, 50/35

MASTERS

5 Rounds
3 Cleans
250/200 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 165/115, 35/20

MOVE

5 Rounds
3 Cleans
200/150 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 115/75, 25/15

WOD GUIDANCE & GOALS
HERO WOD! Start each round with three heavy SINGLE cleans. The should HAVE to drop the bar after every rep. The 250/200 meter row will take around :45-:60, then crank away at the db snatches in one giant set. Each round will take about 2-2:30 to complete. Record your TOTAL TIME.

Ryan Hall
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Post Time to Comments. Compare Scores HERE.

HOME WOD

5 Rounds
3 Jumping Squats
200 Meter Run
20 Sit Ups
Rest 2 Minutes

ENDURANCE

5x
200m, rest 1 min
400m, rest 2 min
600m, rest 2 min