Wednesday - July 4

Wednesday - July 4

*If you did not sign up for class...only the 10 AM slot has spots available.  7 AM, 8 AM, and 9 AM classes  are FULL.

*Please arrive early to warmup on your own

"Abbate"

1 Mile Run

21 Clean and Jerks (155/105)

800 M Run

21 Clean and Jerks (155/105)

1 Mile Run

*35 Minute Cap

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Today’s hero WOD is dedicated to Marine Sgt. Matthew Abate, who received the Navy Cross for his heroic acts on the battlefield on Oct 14, 2010 in Afghanistan.  The purpose of her WODS are remembering the fallen and respecting all those who give the ultimate sacrifice so that we may enjoy the freedoms that we oftentimes take for granted.  Break up and scale the workout  however you like, but remember that you SHOULD be struggling and performing this with as much intensity as you can safely handle.



http://www.blackfive.net/main/2012/08/doing-what-needed-to-be-done-marine-sergeant-matthew-abbate-sysk.html

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