WOD for Thursday, July 4th
Special Boot Camp from 8 to 9 am
WODs at 9 & 10:15 am
CFS Get Together Potluck from noon until 3
We’ve been doing quite a few pull-ups and pushups as of late, so I’ve changed my mind regarding the Hero WODs.
“Victoria” will be completed at the 9 and “Whitten” at the 10:15 session.
Hero WOD “Victoria”
5 RFT
—10 thrusters (95/65)
—14 box jumps (24/20)
—12 Sumo dead-lift high pulls (95/65)
—12 burpees
—27 KB swings (52/35)
Named in honor of Victoria Soto who was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting.
Hero WOD “Whitten”
5 RFT
—22 KB swings (52/35)
—22 box jumps (24/20)
—400m run
—22 burpees
—22 wall ball shots (20/14)
Named in honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, who was assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, and who died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Our most recent Foundations graduates, Sarah, Lorraine, and Dan!