Work Out

Friday May 26, 2017

By Mack Unruh


"I am the Alpha and the Omega, the First and the Last, the Beginning and the End."- Revelation 22:13

May 26th WOD

4 Rounds For Time:
100 foot Walking lunge with 45lb/25 plate held overhead
30 Box jump, 24/20
20 Wallball shots, 20/14
10 Handstand push-ups

BLAKE David Blake McLendon
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

First posted November 13 2010

Part 2
2 Rounds NOT for time:
1 minute Row, Bike, or Jog easy
15-20 GHD Hip Extensions 15-20 GHD Sit-up (go to parallel if you have not done this more than 5 times) or Abmat Sit-up


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM