WEDNESDAY 11-25-15

I’m 

Five orange pumpkins sit in a row in front of a distressed, wooden background.

imageNO CLASSES THURSDAY ON THANKSGIVING.

WISHING EVERYONE A SAFE THANKSGIVING HOLIDAY AS WE CELEBRATE WITH OUR FRIENDS, FAMILY & LOVED ONES.

WE HAVE ALOT TO BE THANKFUL FOR.. INCLUDING OUR FREEDOM.

SO LETS KICK IT OFF WITH A PRE-THANKSGIVING WOD …..

A HERO WOD

THANKS TO ALL THE MEN AND WOMEN WHO DEVOTE AND SACRIFICE THEIR LIVES FOR JUST THAT… OUR FREEDOM

HAPPY GOBBLE DAY  🦃

 

WARM UP

600 m run

3X

duck walk

inchworm

bear crawl

crab walk

MOBILITY

WARM UP FOR POWER CLEANS

“Chief” 5 Rounds of 3 min amrap with 1 min rest between rounds

Max rounds in 3 minutes of:

3  Power cleans, 135/95 pounds
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

**Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

 

 

 

 

 

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