Coach Marcy

Coach Marcy

Do you want to learn how to do handstands, also known as inversions? Register today for Gabby's Inversion workshop on Sunday at 12:30pm. Pre-registration is $20 or it's $30 at the door. REGISTER HERE!

TODAY'S W.O.D:

0800 Class:

With a running clock in 25 minutes:
·         1.5-mile Run
Then AMRAP in remaining time:
·         11 Chest-to-Bar Pull-Ups
·         7 Hang Squat Cleans (155/105 lbs)
·         7 Push Presses (155/105 lbs)

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

0900 Class:

Teams of 2 - 26 min. AMRAP :

Partner 1 runs 400M
Partner 2 AMRAP Hang Power Clean + Jerks (135/95) until partner 1 returns
Switch and repeat

Partner 1 runs 400M
Partner 2 does AMRAP Back Squats until partner 1 returns
Switch and repeat

Partner 1 runs 400M
Partner 2 does AMRAP Double Unders until partner 1 returns
Switch and repeat

Partner 1 runs 400M
Partner 2 does AMRAP Burpees until partner 1 returns
Switch and repeat

**Each person only runs once and completes AMRAP once
**If above is completed in less than 26 minutes, start over and continue until 26 min. Time cap.

Post 8AM class scores and 9AM Team WOD scores to Members Area or comments.

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