Wod 7.31.20

Warm up: 1 minute jump rope (circulation, increase core temp) Seated criss cross hip stretch (hip opener- reduces back pain while rowing) Leg swings- forward/back/side (hip mobility) Protracted pushups pulses (warms up the back and core for rowing) For time:2,000 m row**2 min Break**20 min AMRAP400 m run25 BFSU50 Squats25 Read more…

Hero WOD Bradshaw

Brian Bradshaw U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside Read more…