Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with, please feel free to email me at blackandgoldcrossfit@gmail.com.
Hero WOD: "DT"
5 Rounds for Time:
- 12 Deadlifts (155#/115#)
- 9 Hang Power Cleans (155#/115#)
- 6 Push Jerk (155#/115#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Recommended Warm-Up: FM 7-22 Conditioning Drill #2:
***In order to get more in line with the Army's new Physical Readiness Training (PRT) program, we are going to start incorporating the conditioning drills and military movement drills into our workouts. Make sure you look in the reg and check out the following link to ensure that you are performing the movements exactly correct with the proper cadences.
http://www.youtube.com/watch?v=znURygmJ3eQ
Conditioning Drill #2 (all exercises conducted in a 4-count cadence unless otherwise specified):
2 Rounds of:
- 5 Turn and Lunge (slow cadence)
- 5 Supine Bicycle (slow cadence)
- 5 Half-Jacks (moderate cadence)
- 5 Swimmers (moderate cadence)
- 5 8-count Push-Ups (moderate cadence)
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