WARMUP:

• 5OO METER ROW
• DYNAMIC STRETCHING

STRENGTH:

• 7 MINUTE EMOM: BEAR CRAWL

WOD:

14 MINUTE AMRAP

• 1000 METER ROW (ONCE)

THEN

• 1 BURPEE, 1 GROUND TO OVER HEAD (115/75), 1 FRONT SQUAT (115/75)
• 2 BURPEES, 2 GROUND TO OVER HEAD (115/75), 2 FRONT SQUAT (115/75)
• 3 BURPEES, 3 GROUND TO OVER HEAD (115/75), 3 FRONT SQUAT (115/75)
• AND SO ON . . .

 DON’T FORGET WOD’S WILL BE AT 9, 10, AND 11 ON MEMORIAL DAY WITH A BBQ AND TJ HITT ENTERTAINING AT 12NOON !  

FEEL FREE TO BRING ANY BEVERAGES AND TREATS YOU’D LIKE TO HAVE! MR. GREG HITT WILL BE PROVIDING HIS FAMOUS PULLED PORK!

WE ARE RAISING MONEY FOR THE NAVY SEAL LITTLE WARRIORS FOUNDATION. COME OUT AND HELP US SUPPORT THIS WONDERFUL CAUSE AS WE HONOR THOSE WHO HAVE SERVED OUR COUNTRY.

WARMUP:

• 400 METER RUN
• DYNAMIC STRETCHING

STRENGTH:

• TABATA HOLLOW HOLD

WOD:

9 MINUTE AMRAP

• 3 DEADLIFTS (155/105)
• 6 HANG CLEANS (155/105)
• 9 BOX JUMPS (24/20)

REST 2 MINUTES

• MAX DEADLIFT HOLD

GET READY FOR MEMORIAL DAY!

WOD’S WILL BE AT 9, 10, AND 11, WITH A BBQ AND TJ HITT ENTERTAINING AT 12NOON !  MR. GREG HITT WILL BE PROVIDING HIS NATIONALLY RECOGNIZED, AWARD-WINNING PULLED PORK! FEEL FREE TO BRING ANY BEVERAGES AND TREATS YOU’D LIKE TO HAVE! 

WE ARE RAISING MONEY FOR THE NAVY SEAL LITTLE WARRIORS FOUNDATION. COME OUT AND CELEBRATE THIS WONDERFUL CAUSE AS WE HONOR THOSE WHO HAVE SERVED OUR COUNTRY.