Remember those who served.  Freedom comes with a price.  

-VETERANS DAY 11/11/19-

Strength/Skill

ON A 8:00 RUNNING CLOCK... Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT "DONNY" FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. OPTIONAL FINISHER 3 SETS 30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets- PureFit Take 5 Min to Build up to a heavy/safe KB Deadlift WOD 300 M Row/Ski 21-15-9-9-15-21 KB Deadlift Burpee 300 M Row/Ski MWOD PreWOD:  25 Banded Good Mornings, 25 Supermans PostWOD:  Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes