WOD Thu 7-4-13 Testing Week – Day 4 “Badger”

WOD Wed 7-3-13 – Testing Week – Day 3
July 2, 2013
WOD Fri 7-5-13 Testing Week – Day 5 “Diane”
July 4, 2013

WOD Thu 7-4-13 Testing Week – Day 4 “Badger”

Please remember CFM will be holding one session today at 8:30AM

badger-th.jpg

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

Today we pause to remember our humble beginnings.  To honor our fallen and cheer on our protectors.  To hold tight the ones we love and appreciate all our friends.

Happy 4th of July

Warmup:
Run 1 outdoor lap
Then 2 rounds NFT as a group:
30 sec bar on knees stretch
7 Barbell squat cleans
7 pullups
7 pushups
45 sec plank hold
 
Hero WOD: “Badger”
3 Rounds for time
30 Squat Cleans 95/65
30 Pullups
800M Run
 
Cool Down:
1) Stretch and cheer for the rest of your class
2) 500M easy row
3) Standing hamstrings stretch
4) LAX ball – shoulders & sub scap – 2 min each side
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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