Friday

Last day to sign up for the Whole Life Challenge!  Are you going to make the leap?   Some of you have signed up, but have not paid.  If you want to participate and be eligible for the prize, you need to get paid up!  Double check! 

Warm up:
Run 200m
10 jump squats
10 perfect pushups
10 pullups
10 ghd/situps
10 back ext/supermans

Mobility:

Strength: GOAT- 10 minutes
EMOM choose a skill you can do 1-3 reps 

WOD: "Half Badger"
3 rounds
15 Squat clean 95/65lb
15 pullups
run 400m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.





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