Don’t forget – Grand Finale Open Party is TONIGHT (Friday) @ 6pm. EVERYONE is invited, yes you too, even if you didn’t do the Open officially. Bring along all your friends and family, after all – there will be food!
A. Warm-Up:
Warm up whatever is appropriate for your chosen WOD
B. MWOD:
Calf Stretch
C. WOD:
We’ll call this day “Pick Your Poison” as you have the choice of which workout to complete –
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
“Christine”
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
“Donny”
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011. Read more about Donny’s story here.
D. Post-WOD Recovery:
Assault Bike 2min easy
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