Workout of the day

OPEN GYM 11:00 AM – 12:30 PM

WOD: “Hall”5 rounds for time of:3 cleans (225/155)200-meter sprint20 kettlebell snatches (53/35) 10 each armRest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th […]

WOD: “Hall”5 rounds for time of:3 cleans (225/155)200-meter sprint20 kettlebell snatches (53/35) 10 each armRest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th […]

Endurance: 50 cal Airdyne50 cal Row*No rest in between, but not for time WOD: 50 one-legged squats, alternating25 dips40 one-legged squats, alternating20 dips30 one-legged squats, alternating15 dips20 one-legged squats, alternating10 dips10 one-legged squats, alternating5 dips Cool Down:Foam Roll and LAX ball on legs

Endurance: 50 cal Airdyne50 cal Row*No rest in between, but not for time WOD: 50 one-legged squats, alternating25 dips40 one-legged squats, alternating20 dips30 one-legged squats, alternating15 dips20 one-legged squats, alternating10 dips10 one-legged squats, alternating5 dips Cool Down:Foam Roll and LAX ball on legs