WarmUp:
Plank *Hold/Achilles x2mins.
• 1 min each of:
•5 meter Lateral Shuffle
•AirSquats
•Hollow Rocks
•OH Plate Hold (25/45)
•Dead Hang
BuyIn/CashOut:
*Complete both in any order-
•300m Row *ME
•10>1 HR PushUp + Butterfly SitUp *ME
W.O.D. *7 RFTx
•Alternating KB Swing x24 (1/1.5)
•Wall Ball Shot x12 (14/20)
•Burpee- Box StepUp/Down x6 (24”/20”)
Army Sgt. Tristan M. Wade
Died March 22, 2013 Serving During Operation Enduring Freedom
23 year of age, from Indianapolis, Ind., assigned to 573rd Clearance Company, 2nd Engineer Battalion, White Sands Missile Range, N.M.; died March 22 in Qarah Bagh district, Afghanistan, of injuries caused by an improvised explosive device.
*Today we W.O.D. to honor Army Sgt. Tristan M. Wade – This is our way to take notice of not only his sacrifice, but the sacrifice of all those men and who have given their lives up for our freedom – Be sure to thank the men and women of the Armed Services every chance you get.
*Always support our Troops!
