Wednesday 5 December 2018 – National Day of Mourning (Open Gym)

Wednesday the base will be close for a national day of mourning for former President George H. W. Bush. This means the fitness center hours will be from 0800 – 1500 and there will be no organized classes.

If you can get to the gym during the day, here is the Wednesday WOD.

Do a warm and mobility work then take on this 15 Min AMRAP with 5 Strict Pull Ups, 10 Deadlifts (155/105), Assault Bike Calories or Row (15/12).

For this WOD, especially if you do it on your own, be sure and pick a good scale for the Pull Ups. If you can not do 5 strict, but can do 2 or 3, make that your number so you work on that movement. Scale down from there with Kipping, to Jumping.  The Deadlifts are moderately heavy with minimal breaks in the set of 10. The bike / row: GO FOR IT.

See you Thursday.

15 min AMRAP
5 strict Pull-ups
10 deadlifts (155/105)
15/12 Calorie Bike/Row

 

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