Monday WOD 9/4/17

Don’t forget we only have one class today at 9am. We will be closed the rest of the day.

Warm Up:

2 Rounds:
40 ft Frankenstein Walk
10 Jumping Lunges
40 ft Bear Crawl
10 Kip Swings
40 ft High Knees
10 Single Leg Deadlift

WOD:

Hero WOD

“Ralph”
4 Rounds For Time:
8 Deadlifts (250/175)
16 Burpees
3 Rope Climbs (5:1 Pull Ups)
600m Run

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.