Today we help Bill Clift celebrate his sister Megan’s 28th birthday.
Megan was born on 4/10/93 and passed away March 23, 2011.
Today with the help of the CFDNR family we will help to preserve her memory.
“Rage Rage against the dying of the light,
Do Not Go Gentle
into that good night”
Freedom WOD Classes
Warm Up: 12 Mins
2 Mins /leg Barbell smash
1 Min /leg Calf smash
1 Min /side Chest smash
200 M Run
10 Ring Rows or 5 Strict Pull Ups
4 Burpees
Home WOD: 35 Min Cap
“Megan Clift” 4/10/93
For Time:
1 Mile Run (1600m row / 4800m bike)
Then
10 Rounds (10yr anniversary)
4 Burpees
10 Pull Ups
Then
1 Mile Run (1600m row / 4800m bike)
If you have a weight vest wear it.
Metcon: 35 Min Cap
“Megan Clift” 4/10/93
For Time:
1 Mile Run (1600m row / 4800m bike)
Then
10 Rounds (10yr anniversary)
4 Burpees
10 Pull Ups
Then
1 Mile Run (1600m row / 4800m bike)
If you have a weight vest wear it. Note the Mile loop: From the parking lot door run North down the ally, make a right on ThunderBird then make a right on Leisure then after you run through to park make a right onto Del Clair then make a final right on to Remington this leads you into the ally of DNR.