9.11.24

On a 30:00 clock, complete as many reps as possible of: 

Plate carry (45/55 lb)

Every 100 meters = 1 rep

INTERMEDIATE Plate carry (35/45 lb) 

BEGINNER Plate carry or medicine ball (10/15 lb) 

Coaches Notes:

This is 30:00 of continuous grunt work, goal is to get 15-30+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options.

On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind. 

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"Don't wait for opportunity, create it." — George Bernard Shaw