2/22 Tuesday

Warm up 

Band warm up #1

3 x 10 reps

  1. Lateral band walks

  2. Banded lunge with rotation (R/L)

  3. Banded rows

  4. Banded standing press

  5. Toy soldiers

  6. Walking knee hugs


WOD

3 rounds of:

15 pull ups

10 SB ground to overhead 

Ray Traitz
2/21 Monday

Warm Up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)


Partner WOD

20 minute TAG

10 mountain climber

4 Burpees

20 second SPRINT

Ray Traitz
2/19 🇺🇸 HERO SATURDAY 🇺🇸

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet


Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 


He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


Ray Traitz