Tuesday, November 19 2019 

This Saturday we will be hosting a Hero WOD for Lt. Jason Menard who paid the ultimate sacrifice while rescuing two other Firefighters. We are accepting donations of all size, nothing too small, that will go directly to his family!

Strength: Back Squat

60% x 5 reps

70% x 5 reps

80% x 5 reps

Superset with…

15-20 Russian KB Swings 

WOD: 6RFT 

12/9 Cal Bike 

12 Russian KB Swings

3 Squat Cleans (increasing in weight) 

•3 Squat Cleans for 2 rounds 

•2 Squat Cleans for 2 rounds 

•1 Squat Clean for 2 rounds