7/4 Monday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

Forward/ backward

Shuffle

Carioca

Sprinting

*10m broad jumps*

WOD

Max distance run 30 minutes

(Pace and record how much distance you traveled)

Ray Traitz
7/2 🇺🇸 HERO SATURDAY 🇺🇸

Desforges

Five rounds for time of:

W/155 M/225 pound Deadlift, 12 reps

20 Pull-ups

W/95 M/135 pound Clean and jerk, 12 reps

20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his parents David and Arlene, and his loving sister Janelle.

Ray Traitz