Monday, July 17, 2017


12:00 EMOM
Minute 1: 2 Front Squats @ 70% of front squat 1 RM
Minute 2: 4 Back Squats @ 70% of front squat 1 RM

21 Deadlifts (185/125)
15 Pull Ups
9 Front Squats (185/125)

In Honor and Memory of:
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Tip of the Day
Today is one of the few hero WOD's that you can push your engine on.  Just like our benchmarks, each Hero is designed with a stimulus in mind.  They are all difficult but not all of them are made to be 30+ minutes.  Scale appropriately and push hard.