Happy Friday everyone! We have seen a lot of improvement on all movements and endurance as well. Very proud of you guys keep up the hard work and all your goals will come!
No testing today only making up.



Jerk 1x1x1x1x1x1


Hero WOD:
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.


400m Run

15 CJ, 155/105

400m Run

30 TTB

400m Run

45 Wall Balls, 20/14

400m Run

45 KBS, 1.5-pood/1-pood

400m Run

30 Ring Dips

400m Run

15 Lunges, 155/105

400m RunIMG_4386.JPG



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