Warm up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

2. Plank complex

3. Gymnastic isometric holds

WOD

4 rounds of:

3 minute cardio of choice

30 hollow rocks

30 super rocks

VIDEO 

7 wallball shots

7 MB devils press

7 mountain climbers 

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

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Warm-Up 

Barbell complex warm-up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

4 rounds:

(As HEAVY as possible)

3 dead lifts

3 hang power cleans

3 squats

3 shoulder to OH

7. “I’m always reading the next book. Taking notes. Highlighting, researching, studying. It doesn’t stop.” 

– Jocko Willink 

#PersonalGrowth #Leadership  

❓ Are you ok with being average❓

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Wes

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.