Please welcome new Foundations graduates who will be working out with us in Boot Camp: Debbie Aiken, Meghan Brown and Lacy Allison.
EMOM 10
odd) 7 Burpees
even) 12 KB Swings
—
w/partner
50 Wall Ball – one person works, one person holds plank
Run 200 together
50 MB Sit Ups – working together
Run 200 together
100 Air Squats – one person works, one holds plate overhead
Run 200 together
“Small”
3 Rounds:
Row 1000m
50 Burpees
50 Box Jumps
Run 800
There will be a 45-minute cap on this WOD and there are a number of scaling options, which I highly encourage. This is also our final Saturday Hero WOD of the spring. We will conclude with “Murph” on Memorial Day Monday.
A) 2 Rounds
B) 40 Reps
C) 30 Reps
D) Sub KB Swings for Box Jumps
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.