July 2017

Happy 4th of July!

We have one class today at 9:00am. All other classes will be cancelled. Enjoy your holiday!

WOD

Schmalls

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings (53/35)
10 Handstand push-ups
Then,
Run 800 meters

OR

“Fitness Schmalls”

Run 800 M

Then two rounds of

50 Burpees
40 Pull ups
30 Air Squats
20 KB Swings
10 Push ups
Then,

Run 800 M

Time cap = 30 minutes

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


Fitness: 30 Air Squats, KB= 35/26, 10 Seated DB Press

RX: As written above

run

Some of the noon crew hitting last week’s running workout!