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07.26.12 Heroes


07.26.12 Heroes

31 heroes fundraising wod if coming up on August 4th. Please register via 31heroes website if you are planning on participating! The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.


Day two of the new Rx+ system. Some of you got it, some of you didn’t. Here it is again in bullet form:

Show up early to warm up. here is a good warm up.
lifts will take you some time so be diligent and quick.
Keep a record
you cannot do lifts on days designated for rest! (there are people not following RX+ strength)
If we need to start the wod, you will have to cut your lifts short.
If we feel this hindering more than helping we will cancel it
Thanks in advance for helping us keep things running smoothly.

Rx+ Strength:

Extra mobility!

4rounds of

ME unbk Wallballs 20/14

Rest 60 seconds

7 DL 225/183
11 box jumps (20/24)
44 Dubs

Rest 90 seconds