07/06/17: Push and Pull
/
__________________________________
Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!!
-"Tommy" WOD: Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts. He also served two tours in Iraq. On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country. This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story. If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.
-Beer Mile: One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers. Sign up at the gym!
-BBQ: We'll provide the burgers & dogs. Feel free to bring a side dish or app!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) Odd/Even 20:
Even: 10 Plank Push Ups
Odd: 10 Dips
B.) AMRAP 8:
8 Hand-Release Push Ups
12 Pull Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) Bench: Build to Max Set of 5
B1.) Bench: 70% of 5RM X 5
B2.) Parallel Bar Dips: Max Reps, 5X
C.) AMRAP 8:
8 Hand-Release Push Ups
12 Pull Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy Program:
__________________________________
ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
