Quick blog tonight.  We will be honoring a local fallen solider, Mario “Kawika” Deleon next Sat, the 14th, at the 8:30 by doing the Hero WOD “The Kawika.  Get down to the box to honor Mario next Saturday!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Row’s

Russian Kettle Swings

Bear Crawl

1 Min Jog

5 Min Warm up then

B) 10 Min to Establish a heavy

Power Snatch+Hang Power Snatch

C) @ 10:00 compete 1 set every 2 min x 5 sets of Power Snatch+Hang Power Snatch @ 90% of your number from B

“Fitness for B & C”

20 Min EMOM

1st-10 Ring Rows

2nd-35 Sec Assault at 80%

3rd-10 Kettle Swings

4th-10 Dumbell Step Ups (Alt legs)

D) “The Backhand”

9 Min Ladder

2,4,6,8,10,12,14 ect

Dumbell Front Squats 50/35

Burpee’s to 6″

@ 0:00, 3:00, 6:00 complete 50 Double Unders