“Fighting Spirit” We do this WOD for and in memory of Ben Koon, our good friend’s, Brian Koon’s brother. Ben passed away Wednesday, September 11, 2013 from battling Leukemia for over 8 years. Ben had 3 relapses during the 8 year fight with cancer. He was quite the fighter. All the numbers in this WOD
WOD Every 2 minutes, for 14 minutes (7 sets): Front Squat *Sets 1-3 = 3 reps @ 70% *Sets 4-5 = 2 reps @ 80% *Set 6 = 1 rep @ 90% *Set 7 = 1 rep @ 95% *Set 8 = 1 rep @ 95+% then Y0u have 8 minutes to: Row 1000 meters
WOD Work Snatch Technic/mobility then 15 min AMRAP 5 pull ups 10 sit ups 15 power snatches 95/65 40 DU/80 SU The Girls
“MidLine Madness” 3 Rounds: 20 Abmat Sit-Ups 30 Hip Extensions 40 Flutter Kicks 50 PVC Pipe Good Mornings 60 Second Plank Hold Post Scores to Comments. Labor Day 10K!
Hammer 5 Rounds For Time 5 Power Clean (135 lbs/95 lbs) 10 Front Squat (135 lbs/95 lbs) 5 Jerk (135 lbs/95 lbs) 20 Pull-Ups 90 Seconds Rest U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat
