What will 17.3 be???
We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 3 weeks.
We will run Friday night lights from 5-6:30PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.
Sign ups will be on Facebook shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up.
We have added an option on Saturdays from 9:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time via email or facebook.
If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym (which is preferred), and of course we will provide judging at Friday Night Lights!
Here’s to a great season! Best of luck everyone!
WOD:
#jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Spealler 14 rounds + 5 PP,
20 min AMRAP:
10 Push Press (115/75lbs)
10 KB Swing (70/53lbs) *This Hero WOD is prescribed American but do what you are proficient at*
10 Box Jumps (24/20in)
BeachFit will do:
20 Min AMRAP
10 DB Push Press
10 KB Swings
10 Box Jumps/Step Ups/Lunges (5 per leg)
CASHOUT:
1-4rds
12 Barbell Sit Ups
:30 Sec Plank
