WOD

WOD

Today

  • Friday, July 11th, 2014

“Sean”

"Sean"
10 Rounds for time of:
11 Chest-to-Bar Pull-ups
22 Front Squats (75/55#)
*30 minute cap

U.S. Army Staff Sergeant Sean M. Flannery, 29, of
Wyomissing, PA, assigned to the 2nd Battalion,
502nd Infantry Regiment, 2nd Brigade Combat Team,
101st Airborne Division (Air Assault), based in
Fort Campbell, KY, was killed on November 22, 2010, in
Kandahar province, Afghanistan, when insurgents attacked
his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
1. Squat Therapy

2. Pull-up Therapy

3. 20 minute AMRAP of:
5 Ring Rows
10 Push-ups
15 Air Squats
1. Squat Therapy

2. Pull-up Therapy

3. 20 minute AMRAP of:
5 Ring Rows
10 Push-ups
15 Air Squats
1. For time:
30 Handstand Push-ups for time

5 minutes after the start of 1.:

2. For time:
50 Alternating Pistols
*5 minute cap

3. "Sean"
10 Rounds for time of:
11 Chest-to-Bar Pull-ups
22 Front Squats (75/55#)
*30 minute cap

U.S. Army Staff Sergeant Sean M. Flannery, 29, of
Wyomissing, PA, assigned to the 2nd Battalion,
502nd Infantry Regiment, 2nd Brigade Combat Team,
101st Airborne Division (Air Assault), based in
Fort Campbell, KY, was killed on November 22, 2010, in
Kandahar province, Afghanistan, when insurgents attacked
his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
  • Thursday, July 10th, 2014

Barbell Tabata!

  • Wednesday, July 9th, 2014

Send Your Comments To…

  • Tuesday, July 8th, 2014

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  • Monday, July 7th, 2014

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  • Friday, July 4th, 2014

4th of July

  • Thursday, July 3rd, 2014

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  • Wednesday, July 2nd, 2014

After 2 Hard Days…

  • Tuesday, July 1st, 2014

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