12/31 🇺🇸 HERO SATURDAY 🇺🇸

Harper

Complete as many rounds as possible in 23 minutes of:

9 chest-to-bar pull-ups

135-lb. power cleans, 15 reps

21 squats

400-meter run with a 45-lb. plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. 

He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Ray Traitz
12/30 Friday

Warm Up 

Agility complex #2

*Coach's choice cardio/ 2 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Worlds greatest stretch for 30 seconds on each side

  3. Shuffle

  4. Sampson stretch 30 sends on each side

  5. Carioca

  6. 10 bootstrap squats

  7. 10 mountain climbers

WOD

Tabata the following:

1-Shuttle run

Rest 2 minutes

2- Mountain climbers 

Rest 2 minutes

3- Jump rope

Rest 2 minutes

4- Burpees

Ca$h out

???

Ray Traitz
12/29 Thursday

Warm Up 

Dynamic DB warm-up

3 x 10 reps

  1. Farmers carry

  2. Deadlifts

  3. Walking pigeon

  4. OH carry

  5. Front squats

  6. Dynamic walk

  7. Front rack carry

  8. Presses

  9. OH carry

WOD

4 rounds of:

15 Plank up-downs off box

15 Box jumps/ squat jumps

5 TGU L

15 Renegade rows

15 DB sit ups

5 TGU R

Ray Traitz