Kicking the week off like we always do, Hero WOD style in support of those that have fallen while protecting. We thank ALL service men and women for everything they do for our Country, State, Cities, and County.

Do Not Retreat, Do Not Go Gentle!

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Front Squats 65% + 15 lbs of 1RM
4 x 8

Metcon:
“Jason”
100 Air Squats
5 Muscle Ups 2:1 chest-2-bar pull ups
75 Air Squats
10 Muscle Ups 2:1 chest-2-bar pull ups
50 Air Squats
15 Muscle Ups 2:1 chest-2-bar pull ups
25 Air Squats
20 Muscle Ups 2:1 chest-2-bar pull ups

Elite Competition Class

1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

2.  Squat
3×10 Back Squats

3. Conditioning
“Glen”
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees