W.O.D. 9.17.11

Greg Glassman lectures on the development of Fight Gone Bad

Consists of 3 rounds x 5 exercises executed one minute intervals. There is a 1 minute rest interval between rounds.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target.
2. Sumo deadlift high-pull: 75/55 pounds
3. Box Jump: 21"
4. Push-press: 75/55 pounds
5. Row: calories

(compare to 7.12.11)

Community Notes:
This year we are fighting and fund-raising for the Special Operations Warrior Foundation. Click here to donate online or drop off a donation at the box. It is not required to donate to participate but encouraged; we are hosting the WOD at 9AM & 10AM, we will welcome family, friends and spectators.

What is the Special Operations Warrior Foundation?:

The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community, which includes:

•Army Special Forces (Green Berets),
•Army 75th Ranger Regiment,
•The 160th Special Operations Aviation Regiment,
•Navy Small Boat Teams,
•Navy SEALs,
•Air Force Combat Controllers,
•Air Force rotary and fixed wing squadrons, and
•Marine Corps special operations personnel.

There are two major aspects to the Foundation's mission:

1.If you are serving in the U.S. military special operations community, and you lose your life in an operational mission or training accident, the Warrior Foundation will provide a full college education to your surviving children.
2.If you are severely wounded while deployed, the Warrior Foundation will provide immediate financial assistance and support to ensure your loved ones can be at your bedside during your recovery.

"Strong beliefs win strong men, and then make them stronger."
-Walter Bagehot

Dan G: 240 DC
Jason B: 339 PR
Jeff: 198 Rx
Mel: 258 Rx
Tom H: 188 Rx
KSB: 171 Scale
Nina: 255 Rx
Tamas: 157 Rx
Tim H: 208 DC
Olan: 302 Rx PR
Josh S: 245 Rx
Kate: 300 Rx PR
Cindy: 235 scale
JNa: 230 scale
Jen S: 238 Rx
Jason: 284 Rx
Kim G: 192 Rx PR
Flounder: 209 Rx PR
Rachael: 198 1st Rx PR
Vinny: 307 Rx PR
P-Ditty: 209 Rx
P: 337 Rx
Kathleen: 199
Ernie: 200 Rx
Dee-Dee: 212 Rx PR
Mike P: 251 Rx PR
Todd: 242 Rx
Karen: 225 (17" PR)
Carolyn: 278 scale PR
Tina: 266 Rx
Sheng-Ching: 193
Aimee: 334 Rx PR
Steph: 264 Rx PR
Gabe: 212: 1st Rx PR
Krista: 243 scaled



Anonymous said...

what time are classes? regular 9 and 10?

Aimee Lyons said...

Yes Gabe.

Kim G said...

Cash only or will you take a check? Who would I make it out to?

Aimee Lyons said...

Cash or check Ken. See you at the box.

Mike P said...

Awesome time this a.m!