NEWS

  • ABBREVIATED SCHEDULE 8/14-8/21 (reflected on Triib)
    • Sat 8/21: No 7a class
    • TODAY 8/18: No Teens
    • WF 8/18+20: No 9:15a class
    • TH 8/17+19: No 12p class

WOD

“Josh”

METCON

21-15-9 Overhead Squat
42-30-18 Pull ups

Weight: 95/65

MASTERS

21-15-9 Overhead Squat
21-15-9 Pull ups

Weight: 75/55

MOVE

21-15-9 Front Squat
42-30-18 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the overhead squats that you can maintain full range of motion for all 45 reps. The weight should be light enough that you can do 10 reps before having to break, some of you might be able to do them unbroken. The pull ups, do 6 or more reps with quick breaks between sets. Target sub 10 minutes.

JOSH
Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

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HOME WOD

42-30-18 Squats
42-30-18 Push ups

ENDURANCE

20 x :20 hill sprint + :10 hill jog, walk down